Life with gastroesophageal reflux disease, or GERD, is no picnic at any time of year, but it can be especially challenging during the holiday season.
Uncomfortable symptoms like heartburn, chest pain, and regurgitation can be brought on by a number of foods, according to the Cleveland Clinic. Unfortunately, some of the most common triggers are present in large quantities in traditional sweet holiday favorites.
“GERD trigger foods vary from person to person, but there are certain foods that tend to be more common triggers,” says Everyday Health's dietitian, Kelly Kennedy, RDN. “When it comes to holiday desserts, some of the common triggers include large quantities of fat, peppermint, chocolate, and citrus.”
Specific desserts you’ll likely want to avoid include cream-based treats, piecrusts, icings, and desserts with chocolate, alcohol, and mint, says Gillian Culbertson, RD, a registered dietitian with Cleveland Clinic's Center for Human Nutrition. “Think no cheesecake, chocolate cake, mint ice cream, and so on,” she says.
But fear not! GERD is quite common — the American College of Gastroenterologists estimates that about 20 percent of the U.S. population has the condition — and there are plenty of ways you can enjoy holiday sweets without upsetting your stomach.
“While it can be hard to think about forgoing chocolate and peppermint during the holiday season, there are a number of traditional holiday flavors that can fit in perfectly with a GERD-friendly diet,” Kennedy says. “These include ingredients such as nuts, apples, bananas, and oats. Look for foods that aren’t personal triggers for you and enjoy them in small amounts.”
That last point is especially important, as any large, heavy meal can also trigger GERD symptoms, according to the American Academy of Allergy, Asthma, and Immunology.
“Also avoid coffee and alcohol, as they increase gastric acid and can lead to reflux,” Culbertson advises. “And of course avoid eating to overfull, wear loose clothing, and stay upright for at least two hours after eating — no post-meal naps!”
If you want to satisfy your sweet tooth this holiday season and still keep GERD symptoms at bay, try these five GERD-friendly dessert recipes.
Pistachio Cranberry Oatmeal Cookies
These scrumptious pistachio cranberry oatmeal cookies from Joyful Healthy Eats are free of common GERD triggers like chocolate, mint, and citrus, and instead are heavy on oats and nuts, both of which are safe for frequent heartburn sufferers, Kennedy says. The red and green from the cranberry and pistachios also make these cookies some of the most festive treats you can serve this holiday season.
Nutrition per serving (1 cookie; serves 24): 115 calories, 5 grams (g) total fat (3g saturated fat), 2g protein, 16g carbohydrates, 1g fiber, 9g sugar, 36 milligrams (mg) sodium
Navigating Acid Reflux During the Holidays
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Guiltless Pumpkin Cheesecake Bites
While cheesecake is typically a no-no for people with frequent heartburn, several aspects of this recipe from the Cleveland Clinic make it GERD-friendly. First, it uses reduced-fat cream cheese and ricotta instead of their higher-fat counterparts. “Individuals with GERD should be mindful of choosing recipes with low-fat ingredients,” says Bailey Flora, RD, a registered dietitian with Cleveland Clinic's Center for Human Nutrition. It also calls for cinnamon, which “is often a good substitute for chocolate or mint desserts and makes a sweet treat more GERD friendly,” Flora says. Finally, their bite-size nature is essentially built-in portion control, making it easier not to overindulge.
Nutrition per serving (1 pastry; serves 30): 120 calories, 3g total fat (1g saturated fat), 1g protein, 4g carbohydrates, 0g fiber, 1g sugar, 55mg sodium
Healthy Apple Crisp
Crisps are a great alternative to pies, which are often high in fat, meaning they’re off-limits if you want to keep GERD symptoms from flaring. This apple crisp recipe from the Clean Eating Couple, which calls for oats, nuts, cinnamon, ground ginger, and nutmeg, doesn’t contain any common heartburn triggers. And apple is also a non-citrus fruit, making it safe for people with GERD.
Nutrition per serving (1 cup apples plus crisp topping; serves 4): 275 calories, 15g total fat (7g saturated fat), 4g protein, 36g carbohydrates, 6g fiber, 17g sugar, 3mg sodium
Angel Food Cake
This heavenly treat earned its name from its airy texture, and the minimal fat content makes it a great fit for someone with GERD, says Kennedy. “It's also generally served plain, and you can top it with a variety of fresh fruit, steering clear of any personal trigger foods.” It may involve more advanced kitchen equipment, but the results are sure to please any guest — with or without GERD. This recipe from the blog Sugar Spun Run helpfully gives detailed instructions to ensure the end product turns out fluffy and satisfying.
Nutrition per serving (1 slice; serves 12): 194 calories, 1g total fat (1g saturated fat), 5g protein, 43g carbohydrates, 1g fiber, 29g sugar, 100mg sodium
Red Fruit Frozen Yogurt Topping
Frozen yogurt is a lower-fat alternative to ice cream, and the deep red color of this warm fruit topping makes it an eye-catching sweet treat that’s perfect for the holidays. The recipe, from Cleveland Clinic, is also a smart option for people who get frequent heartburn. “Fruit-based desserts are often a great choice for individuals with GERD,” Flora says. “This recipe also avoids citrus fruits or juices that might irritate some reflux symptoms.”
Nutrition per serving (½ cup; serves 8): 130 calories, 0.2g total fat (0g saturated fat), 0.9g protein, 32.8g carbohydrates, 3.5g fiber, 24.8g sugar, 2.7mg sodium
Lynn Grieger, RDN, CDCES
Medical Reviewer
Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.
Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.
Ashley Welch
Author
Ashley Welch has more than a decade of experience in both breaking news and long-form storytelling. She is passionate about getting to the crux of the latest scientific studies and sharing important information in an easy-to-digest way to better inform decision-making. She has written about health, science, and wellness for a variety of outlets, including Scientific American Mind, Healthline, New York Family, Oprah.com, and WebMD.
She served as the health editor for CBSNews.com for several years as a reporter, writer, and editor of daily health news articles and features. As a former staff member at Everyday Health, she covered a wide range of chronic conditions and diseases.
Welch holds a bachelor's degree from Fordham University and a master's degree from the Craig Newmark Graduate School of Journalism at the City University of New York, where she studied health and science reporting. She enjoys yoga and is an aspiring runner.