If stomach sensitivity is a concern, you don’t have to sit this Thanksgiving dinner out. Whether you deal with food intolerances, IBS, or you just know your limits, adopting several strategies can help you enjoy the holidays without paying for it later.
From navigating the menu to having a backup plan, here’s how to make it through Thanksgiving dinner feeling thankful and comfortable.
Book an appointment today with Leslie F. Seecoomar, MD, in Manhattan’s Upper West Side in New York City, to get you through the holidays symptom-free. Dr. Seecoomar helps you personalize a plan that offers long-lasting GI relief.
Stomach sensitivity may be caused by:
Symptoms of a sensitive stomach include bloating, gas, heartburn, abdominal pain, diarrhea, reflux, constipation, or similar GI concerns.
Consider the following tips to navigate Thanksgiving dinner with a sensitive stomach this holiday season and throughout the year:
Whether it’s dairy, spicy foods, greasy foods, fatty meats, acidic foods, or gluten, you likely already know what you’re sensitive to. Make a mental note of such foods and steer clear of them this holiday season to avoid gas, bloating, and frequent trips to the bathroom.
Reflux and other bothersome symptoms are more likely when you eat larger portions. Choose small servings of GI-friendly foods to reduce the risk of heartburn, gas, and other symptoms of stomach sensitivity. It can be helpful to eat your Thanksgiving meal on a smaller-sized plate.
Carbonated drinks, tomato products, citrus fruits and juices, cranberry dishes, coffees, some types of alcohol, foods made with vinegar, and other acidic foods can be problematic for people with sensitive stomachs. Avoid or limit such foods if they cause issues.
Wearing loose clothing, especially around your waist, helps reduce the risk of reflux this Thanksgiving. But it’s still vital to opt for small portions; don’t spurge just because your pants fit loosely or are elastic.
Avoid napping right after your Thanksgiving meal to allow your food a chance to digest. Lying down after meals can exacerbate symptoms of GERD and other GI problems.
Casseroles and similar recipes may contain hidden ingredients that wreak havoc on your gut. Choose whole foods instead (fresh fruits and veggies, sweet potatoes, whole grains, and baked turkey without the skin). Steer clear of processed meats like ham.
Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPS) are types of carbohydrates that are often more difficult to digest, especially if you have GI disorders like IBS.
High-FODMAP foods to be mindful of (and eliminate when necessary) include dairy foods, certain fruits and vegetables, wheat products, onions, garlic, legumes, some processed meats, and sugary foods and drinks.
Alcoholic drinks like cocktails, wine, and beer may relax your lower esophageal sphincter, increasing the risk of reflux. Drink in moderation or avoid alcohol entirely this holiday season and beyond. Drink plenty of water to stay hydrated.
If you anticipate trigger foods being present at your Thanksgiving feast, bring your own dish (or two) to ensure you have gut-friendly options that won’t send you to the bathroom.
Eat your Thanksgiving meal slowly to allow your food more time to digest and reduce the risk of problematic GI symptoms. Take your time, be mindful when you eat, chew slowly, stop eating as soon as you feel full, and drink plenty of water.
Optimize your gastrointestinal health today by booking an appointment today with Leslie F. Seecoomar, MD, PC, at 212-217-9961 or requesting an appointment online.
