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7 Holiday Foods That Give You Heartburn

December 19, 2025

Holiday meals tend to be bigger, later and richer than our usual fare. And sometimes that extra helping of stuffing or late-night dessert comes with a side of acid reflux.

“Heartburn is one of the most common digestive issues we see, especially around the holidays,” says Timothy Gostkowski, MD, general surgeon with Hartford HealthCare Medical Group. “Large meals, rich foods and alcohol all increase the likelihood of reflux, and it can make for a very uncomfortable night.”

So before you fill your plate this season, here are seven common holiday culprits that might be behind your symptoms — plus, what you can do about it.

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1. Peppermint

It may be the flavor of the season, but peppermint can relax the muscle that keeps stomach acid where it belongs.

“Peppermint is known to soothe your stomach – but it can also worsen reflux. That’s because it allows acid to flow back up the esophagus,” says Dr. Gostkowski.

So if you’re prone to heartburn, consider skipping the peppermint bark and candy canes.

2. Fatty meats and gravy

Those rich holiday roasts and creamy gravies might taste good, but they’re an acid reflux trigger.

“Fatty foods slow down digestion, which means food sits in your stomach longer — increasing pressure and causing acid reflux,” Dr. Gostkowski warns.

Choose leaner cuts of meat like turkey breast or pork tenderloin, and go easy on the gravy or creamy sauces.

3. Chocolate

Bad news for chocolate lovers: it’s a triple threat for reflux.

“Chocolate contains caffeine, fat and a compound called theobromine — all of which can relax the lower esophageal sphincter and trigger heartburn,” says Dr. Gostkowski.

If you’re craving something sweet, try a small piece of dark chocolate or some fruit instead.

4. Coffee and alcohol

It’s not just food that can trigger reflux — drinks matter too.

“Coffee and alcohol both increase stomach acid production and can weaken the esophageal sphincter,” Dr. Gostkowski says.

If you know your reflux flares after certain drinks, alternate with water or herbal tea, and try not to sip right before lying down.

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5. Citrus fruits

That splash of lemon in your water or a slice of orange for dessert might seem healthy, but it’s also highly acidic.

“Citrus fruits like oranges, grapefruit and even tomato-based dishes can aggravate symptoms,” says Dr. Gostkowski.

Stick with lower-acid fruits like bananas, melons or apples when your stomach is sensitive.

6. Cheese and creamy dishes

From mashed potatoes to macaroni and cheese, your favorite holiday staples might be causing reflux.

“Cheese and cream are high in fat, which slows digestion and increases pressure on the stomach,” Dr. Gostkowski says.

Can’t resist? Start with smaller portions, or light swaps like using plant-based milk or oil instead of cream and butter.

7. Too much food, period

It’s not just what you eat – it’s how much.

“Large meals are one of the biggest triggers for reflux because they stretch the stomach and push acid upward,” says Dr. Gostkowski.

Try eating smaller portions throughout the day, taking time between each bite and resisting the urge to immediately recline after dinner.

Ready to beat heartburn this holiday season?

The best way to fend off acid reflux isn’t skipping your favorite holiday foods — it’s being strategic about them.

“Moderation, smaller portions and staying upright after eating can make a big difference,” Dr. Gostkowski says. “You can still enjoy your holiday favorites, just without the burning reminder later.”

And that’s something worth celebrating.