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With the holidays among us, tasty treats are hard to resist; however, consuming rich foods can often cause acid reflux. Over 40% of Americans suffer from heartburn which is caused by the movement of stomach acid upward into the esophagus leading to symptoms such as a burning sensation in the upper abdomen or chest. This feeling can be troublesome, so we want to ensure that heartburn doesn't come in the way of your holiday celebrations.

Tips on avoiding heartburn:

1. Avoid foods that can trigger heartburn.
• High-fat or fried foods
• Spicy foods
• Caffeine
• Chocolate or peppermint
• Citrus fruits or tomatoes
• Alcoholic beverages
2. Make Simple Substitutions.
   • Choose white meat over dark meat for your portion
   • Flavor meals with meat or vegetable broth instead of fat
   • Use low-fat dairy products and sugar substitutes in desserts
   • Opt for non-alcoholic beverages
3. Practice Moderation
   Eat small meals throughout the day before a party to avoid overeating
   • Use a small plate instead of a large plate and slow the rate of eating
   • Monitor your appetite and skip the second helping if full
4. Avoid lying down for at least 3 hours after a meal
5. Chew gum or suck on hard candy after meals to help relieve heartburn.

Acid reflux can be at its worst during the holiday season, but it is important to understand how simple lifestyle changes can keep symptoms of heartburn under control. Stop by your Kroger Family of Pharmacies for answers about occasional heartburn and over-the-counter medication options. Those who experience heartburn frequently (greater than two days per week) or have other symptoms associated with acid reflux should consult their primary healthcare provider.