Indulge Without the Heartburn: A Guide to a Gut-Friendly Thanksgiving

If you’re prone to heartburn and other digestive discomforts, the annual Thanksgiving meal may feel more like torture than celebration.

Gastro Center of Maryland specializes in the diagnosis and treatment of a range of gastrointestinal issues, including acid reflux, constipation, and Crohn’s disease, that can make large holiday dinners stressful on your gut.

Our board-certified gastroenterologists value the importance of good nutrition for protecting your gut health. We offer integrative nutrition services that focus on the unprocessed, organic, and nutrient-dense foods your body needs to thrive.

If you’re worried about making it through your Thanksgiving meal this year because of existing digestive issues, schedule an integrative nutrition consultation ahead of the holidays. You can also read through our gut-friendly tips below to learn how to make better food choices at your next family gathering.

Why Thanksgiving dinner is so hard on your digestive system

Traditional foods served during Thanksgiving and other holidays can be stressful on the digestive system for several reasons.

Most often, foods served at holiday feasts are high in fat and refined sugars, which can slow down digestion and trigger uncomfortable symptoms like bloating, gas, and acid reflux.  

Holiday meals also typically offer a lot of choices, so you may eat more food than you realize. This overindulgence can stretch your stomach and intestines, causing abdominal pain and other uncomfortable symptoms.

Additionally, family dinners tend to have a lot of moving parts, and you may eat much faster than you usually do. Gulping down food and drinking carbonated beverages introduces a lot of air into the digestive tract, increasing risks for gas, cramping, and bloating.

4 tips for a gut-friendly Thanksgiving feast

While you may not be able to change what’s on the menus for Thanksgiving dinner, you can make a few modifications to your approach to the annual Thanksgiving meal to reduce digestive distress.

Here are four gut-friendly tips to consider:

1. Plan to have breakfast

Many people tend to skip breakfast to justify eating a large holiday meal. However, if you don’t start your day with a healthy breakfast, you’ll arrive to dinner feeling very hungry and more likely to overindulge.

Opt for a light morning meal, like eggs, yogurt or fruit. Also, drink plenty of water in the hours leading up to dinner to support better digestion and help dilute acids in the stomach.

2. Choose fiber first

While it’s tempting to reach first for sweet potato casserole and other rich foods, your gut will benefit from a different approach.

Fill up your plate with fiber-rich vegetables and lean proteins like turkey. These foods not only support healthy digestion, but they also make you feel fuller, so you’re less likely to overeat.

3. Practice portion control

It’s OK to want to try a little bit of everything. In moderation, you can sample most of the foods without risking digestive upset.

Use a smaller plate to make it easier to monitor your portions. Practice mindful eating strategies like chewing slowly and savoring the tastes of different foods to help you stay on track with portion control and prevent overindulgence.

4. Start healthier, after-dinner traditions

Taking a walk after eating a big meal can significantly reduce acid reflux, bloating, and other digestive discomforts.

Get the whole family involved in a brisk walk around the neighborhood instead of zoning out in front of the television. Play board games or engage in other activities that prevent after-dinner naps, which can slow digestion.

Call Gastro Center of Maryland today to learn more about the benefits of integrative nutrition or to schedule a diagnostic evaluation for gastrointestinal issues. You can also book an appointment online.