You might be among the 60 million Americans who will experience gastroesophageal reflux (GER) this holiday season, according to the American College of Gastroenterology.
Holiday heartburn may seem like a yearly tradition, but it doesn’t have to be, according to Dr. Julie Gatza (Dr. Julie) of the Florida Wellness Institute. Dr. Julie offers some helpful ways to keep indigestion from feeling like a lump of hot coal in your gut.
The Heartburn Rescue Plan:
1. Replace anti-acids with digestive enzymes, HCL & pepsin
Anti-acids neutralize stomach acid and prevent complete digestion. Heartburn is caused when incompletely digested food begins to ferment in the stomach. This fermentation releases gasses that push the fermenting stomach contents back up into the esophagus. Enzyme supplements are taken with each meal assist the stomach to completely break down food and eliminate fermentation.
2. Don’t eat meat and starch at the same meal
Protein takes more time to digest than starch and needs to spend more time in the stomach before being passed to the small intestines. Incompletely digested protein will begin to ferment, create gas, and the resulting pressure will tend to push stomach acids back into the esophagus and create heartburn.
3. After consuming meat or fish, wait two hours before consuming starches
This includes pasta, bread, and potatoes. Meat or fish can be eaten along with salads or steamed vegetables.
4. After consuming starches, wait an hour before consuming meat or fish.
5. Use probiotic supplements
Bad bacteria and yeasts growing in your stomach and gut can cause an unpleasant fermentation that may cause acid to bubble too far up. Take probiotic supplements to replace the bad bacteria with good ones.
“The key thing to remember in the war on heartburn is that 90% of people produce too little stomach acid. Taking anti-acids only further reduces their ability to digest food and perpetuates heartburn symptoms,” says Dr. Julie.
Dr. Julie says individuals considering making a switch from prescription anti-acid/acid-blocking medications to enzymes, probiotics, or HCL supplements should first consult with their doctors.
