Does Turkey Cause Heartburn? Tips for a Heartburn-Free Thanksgiving

Buttery mashed potatoes, caramelized sweet potato casserole, creamed onions, turkey stuffing, pumpkin pie, pecan pie, and perhaps one more piece of pecan pie—Thanksgiving starts the time of year when many of us relax our eating restrictions. And coincidentally (or not), the holiday overlaps with Gastroesophageal Reflux Disease (GERD) Awareness Week.

We asked gastroenterologist Andy Liu, MD, assistant professor of medicine at Columbia University Vagelos College of Physicians and Surgeons, to explain what happens to our digestive system when we go big at the holiday dinner table. And how to limit the consequences of our excess.

The holidays are a time for gathering with friends and family, celebrating, and enjoying delicious food. However, for the over 60 million Americans who suffer from heartburn and acid reflux, holiday meals can be a trigger for painful symptoms.

One of the most popular main dishes served during the holidays is turkey. But does turkey actually cause heartburn? Below we’ll explore the connection between turkey holiday meals, and heartburn. Plus, get tips on how to prevent heartburn flare-ups so you can fully enjoy Thanksgiving and the holidays.

What is Heartburn?

Heartburn is a painful, burning sensation in the chest or throat caused by stomach acid rising up into the esophagus. The medical term for this is gastroesophageal reflux disease (GERD).

When we eat, food travels down the esophagus into the stomach. At the bottom of the esophagus is a ring of muscle known as the lower esophageal sphincter This sphincter acts as a valve to keep food and stomach acid from flowing back up into the esophagus

With heartburn and GERD, this valve becomes weakened or relaxed. As a result, stomach contents are able to reflux back up into the esophagus. This is what causes the burning discomfort of heartburn.

Heartburn can range from mild to severe. Occasional, mild heartburn after eating certain trigger foods is common. However, frequent, severe heartburn episodes could indicate GERD. Over time, GERD can damage the esophagus and lead to serious complications.

What Causes Heartburn?

There are several factors that can trigger heartburn symptoms:

Diet – Spicy, fatty, fried, and acidic foods are common heartburn triggers Overeating and consuming foods right before bedtime can also provoke symptoms
Hiatal hernia – This is when part of the stomach pushes up through the diaphragm into the chest cavity. This can allow stomach acid to reflux into the esophagus.
Pregnancy – Hormonal changes and increased pressure on the abdomen from the growing baby can cause heartburn in pregnant women.
Obesity – Extra weight puts more pressure on the stomach and can weaken the lower esophageal sphincter.
Smoking and alcohol – These substances decrease lower esophageal sphincter pressure, allowing acid reflux.
Medications – Drugs like NSAIDs, calcium channel blockers, asthma medications, and sedatives can provoke heartburn.

Does Turkey Cause Heartburn?

Now that we’ve covered the basics of heartburn, let’s get back to the original question: does turkey cause heartburn?

The answer is that turkey itself does not directly cause heartburn. Turkey is low in fat and not an inherently acidic food. However, how the turkey is prepared and other factors can make holiday turkey dishes trouble for heartburn sufferers.

Here’s why holiday meals centered around turkey tend to trigger heartburn symptoms:

Overeating – Holiday meals are large with multiple courses. Eating more than your stomach can handle increases abdominal pressure, which pushes stomach contents up into the esophagus.
Fat content – Turkey is often paired with rich gravies, dressings, cheeses, and creamy sides at holiday meals. High-fat foods sit in the stomach longer and can relax the lower esophageal sphincter.
Lying down after eating – It’s common to feel exhausted after a big holiday feast and take a nap. But lying down too soon after eating allows stomach acid to reflux into the esophagus.
Stress – Holidays are often high-stress. Stress and anxiety negatively impact digestion and stomach acid production.
Alcohol consumption – Many holiday meals are accompanied by wine, beer, or cocktails. Alcohol is an infamous heartburn trigger.

Tips for Avoiding Holiday Heartburn

If you frequently experience heartburn during holiday meals, don’t resign yourself to just putting up with the discomfort. There are strategies you can try to prevent flare-ups:

Avoid overeating – Be mindful of portions and don’t overload your plate. Stop eating when comfortably full.
Pass on deep-fried foods – Fried foods are hard to digest and major heartburn triggers. Say no to fried turkey, cheese-laden potato casseroles, and deep-fried appetizers.
Limit alcohol – Having one or two alcoholic beverages is generally fine. But avoid overdoing it as alcohol relaxes the lower esophageal sphincter.
Wait 3-4 hours before lying down – Give your stomach time to adequately digest before reclining. Prop yourself up with pillows if you do lie down sooner.
Wear loose clothing – Tight pants put extra pressure on the abdomen and this can promote acid reflux.
Manage stress – Make time to relax and destress when you start to feel overwhelmed. Deep breathing exercises can also aid digestion.
Take an over-the-counter antacid – Having an antacid medication on hand to take if heartburn strikes can quickly relieve symptoms.

Making a few simple adjustments to your holiday eating and celebrations can go a long way towards preventing agonizing heartburn episodes. Be cautious, but don’t deprive yourself entirely of favorite holiday foods. With the right precautions, you can enjoy turkey and all the trimmings pain-free!

When to See a Doctor About Heartburn

Occasional mild heartburn after meals is normal and can typically be treated with lifestyle changes and over-the-counter remedies. However, if you experience any of the following, it’s important to make an appointment with your doctor:

Heartburn more than 2 times per week
Frequent heartburn that interferes with sleep
Hoarseness, sore throat, or chronic cough along with heartburn
Difficulty or pain with swallowing
Unexplained weight loss

These could be signs of GERD or other underlying conditions. Left untreated, GERD can do permanent damage to the esophagus over time. Your doctor can evaluate your symptoms and provide appropriate treatment to prevent complications.

While turkey doesn’t directly cause heartburn, overeating and making poor food choices during holiday feasts centered around turkey frequently triggers painful heartburn symptoms. By avoiding dietary pitfalls like fried foods, rich gravies, alcohol, and overeating you can indulge in turkey on Thanksgiving and other holidays without suffering later. Be cautious and don’t lie down immediately after meals to minimize acid reflux. If heartburn pain does strike, keep antacids on hand for quick relief. Understanding proper prevention methods and when to see a doctor can help you safely partake in holiday celebrations without unpleasant reflux interfering.

does turkey cause heartburn

Do GERD cases rise during Thanksgiving and/or other holidays?

“There are no published studies describing an uptick of GERD cases during Thanksgiving, but I definitely think so,” Liu says. “For me, Thanksgiving is about three things:

Reflecting on what you’re most grateful for in the past year,
Football (go Lions!), and
A large overindulgent dinner with family.

In people with GERD, the dinner can be problematic. It’s difficult, but resist that extra serving of stuffing, no matter how good it is, as overeating can be triggering. Try limiting the amount of cranberry sauce you consume; it is acidic and can worsen symptoms too. Finally, avoid excessive alcohol intake. Your esophagus will thank you!”

What are the symptoms of GERD?

Like acid reflux, GERD has two classic symptoms: heartburn (the feeling of burning pain behind the chest) and acid regurgitation (when stomach acid and undigested food flow back up into the throat and mouth in an effortless manner).

Gastroesophageal reflux disease (GERD) has two classic symptoms—heartburn and acid regurgitation. Photo: Getty s.

These two symptoms typically occur after meals, especially larger ones. Lying down makes it easier for stomach contents to move up to your chest so take a walk, not a nap, after a big meal.

GERD can also cause upper abdominal burning or pain, difficulty swallowing, chronic cough, hoarseness, and sore throat. More rarely, it causes asthma and dental erosions. GERD does not cause shortness of breath, back pain, diarrhea, or pale stools. People with those symptoms should consult a doctor.

Caffeine, alcohol, and especially cigarette smoking can facilitate acid reflux and GERD, in part by opening the lower esophageal sphincter valve.

A common risk factor that allows acid reflux to occur more readily is obesity, where the presence of extra tissue in front of the stomach helps push stomach acid up into the esophagus.

Proven Tip to Improve GERD (Fix Heartburn now) 2024

FAQ

What Thanksgiving foods cause heartburn?

White meat– High-fat foods spark acid reflux, so steer clear of dark and fried meat. Baked potato– Avoid mashed potatoes, which tend to have heavy cream and butter. Non-stuffed stuffing– Cook a batch outside of the turkey to decrease the fat content. Veggies– Head for the steamed vegetables instead of the casserole.

What meats cause acid reflux?

Foods that have concentrated amount of fat can induce reflux symptoms. These can include fatty meats like bacon and sausage or any heavily fried foods. The high amount of fat in these foods can slow emptying from your stomach, leading to stomach acid backing up into the esophagus after consumption.

Is Deli turkey ok for GERD?

For toppings and sauces, choose those that are low or no-fat options. Sandwiches should be made with lean deli meats (turkey, chicken, roast beef) on whole grain.

Can you eat turkey if you have reflux?

However, they may be able to eat lean meats, such as turkey and chicken, as part of their diet. Research in 2009 indicated that alcoholic beverages relax the lower esophageal sphincter and stimulate gastric acid secretion. In the study, beer, red wine, and white wine all caused reflux.

What causes gas and heartburn?

Heartburns are caused due to the reflux of acid from the stomach in to the food pipe. If you don’t eat for a long time, there will be production of excess acid within the stomach and this may regurgitate causing heartburns. It is also seen when you eat large amounts of food in one sitting. When you are eating quickly you will be swallowing a lot of air, which will accumulate within the stomach followed by belching and it may lead to acid reflux. Carbonated drinks can also cause gas and heartburns. You should always rule out the possibility of a myocardial infarction by taking an ECG when you have consistent heartburns, as it could also be a chest pain that Is being perceived in the wrong way.

What foods can prevent heartburn and acid reflux?

Unsaturated fats from plants and fish. Replace saturated fats and trans fats with oils such as olive, sesame, canola, sunflower, and safflower; avocados; nuts and seeds; soybean; and fatty fish such as salmon and trout. Besides specific types of foods, changes to eating habits can also help to prevent repeated bouts of heartburn and acid reflux.

Is heartburn a symptom of acid reflux?

Doctors also refer to heartburn as acid reflux, acid indigestion, or gastroesophageal reflux. Heartburn occurs when the acid in the stomach flows back up into the esophagus, or food pipe. Some people describe this as a feeling of burning discomfort that starts behind the breastbone and moves up toward the neck and throat.