Many of the foods traditionally served at holiday meals are also some of the hardest to digest. Turkey, gravy, potatoes, and pie are just a few of the foods that provoke unpleasant symptoms of heartburn.
For more than 40 million Americans who suffer from gastroesophageal reflux disease, or GERD, these symptoms are even more serious, especially during the holidays.
Michael Babineaux and Jason Welch, gastroenterology physicians at Baylor Scott & White Medical Center-Marble Falls, describe GERD as a severe form of heartburn when stomach contents, including acid or bile, wash back into the esophagus.
“The acid can erode the lining of the esophagus, which not only causes discomfort but also can lead to serious complications,” Babineaux said.
“People age 40 and older are most at risk, but acid reflux can really affect anyone — infants to adults,” Welch added.
According to both doctors, GERD symptoms are different for everyone, but one common symptom is a burning feeling in the chest behind the breastbone after eating.
Heartburn is a common condition that many people experience occasional after eating certain foods. The burning sensation in your chest is caused by stomach acid rising up into the esophagus. While heartburn is not usually a serious medical issue, frequent and severe heartburn episodes could be a sign of gastroesophageal reflux disease (GERD).
So does turkey cause heartburn? Let’s take a closer look
What Causes Heartburn?
Heartburn occurs when the lower esophageal sphincter (LES) relaxes and allows stomach acid to flow back up into the esophagus. This backflow is known as acid reflux. The LES is supposed to act as a barrier to prevent this from happening, but various factors can cause it to become weakened or relaxed:
- Eating large, fatty, or spicy meals which put pressure on the LES
- Lying down too soon after eating
- Being overweight or pregnant, which increases abdominal pressure
- Consuming alcohol, chocolate, caffeine, citrus fruits, tomato products, etc. which relax the LES
- Smoking
- Taking certain medications like NSAIDs, calcium channel blockers, nitrates
Why Turkey May Cause Heartburn
There are a few reasons why turkey is considered a common heartburn trigger
It’s High in Fat
Turkey contains a decent amount of fat, especially dark meat and skin. High-fat foods take longer to digest, meaning the stomach stays full longer. This puts more pressure on the LES, making acid reflux and heartburn more likely to occur.
It Contains Tryptophan
Turkey contains the amino acid tryptophan, which is known to relax muscles. This includes the LES muscles between the esophagus and stomach. When these muscles relax, stomach acid can flow upwards causing heartburn.
It’s Often Eaten in Large Quantities
Turkey is the star attraction of many holiday meals, especially Thanksgiving. People tend to overindulge, eating very large portions of turkey along with stuffing, mashed potatoes, rolls, and pie. Eating more than the stomach can handle increases the risk of acid reflux.
It’s Eaten with Other Heartburn Triggers
Turkey dinner usually comes with gravy, cranberry sauce, and other acidic foods that can aggravate heartburn on their own. The combination of large servings of turkey plus other common triggers makes heartburn even more likely.
Tips to Prevent Turkey-Related Heartburn
If you want to enjoy turkey without the burning chest pain, here are some tips:
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Eat smaller portions of turkey, especially white meat without skin.
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Don’t overstuff yourself. Stop eating when you start to feel full.
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Avoid eating large, high-fat meals late at night or before lying down.
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Don’t lie down for 3-4 hours after a big meal.
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Wear loose, comfortable clothing that doesn’t put pressure on your stomach.
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Limit consumption of gravy, acidic foods, alcohol, and other beverages that trigger heartburn.
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Take an over-the-counter antacid like Tums after eating to help neutralize excess acid.
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Ask your doctor about taking an H2 blocker like Zantac or proton pump inhibitor like Prilosec if you regularly get heartburn after meals.
What About Leftover Turkey?
Leftover turkey sandwiches are a great way to enjoy turkey without overstuffing yourself. Removing the skin helps reduce the fat content. You can also try shredding or chopping turkey into salads, soups, and casseroles.
If turkey seems to be a heartburn trigger for you no matter what, be sure to take your usual acid reflux precautions. Don’t eat it late at night, don’t lie down immediately after, limit portion sizes, and take antacids if needed.
When to See a Doctor
Occasional heartburn after eating turkey or other foods is normal. However, if you experience frequent or severe heartburn episodes, it could be a sign of GERD. Symptoms to look out for include:
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Heartburn more than 2 times per week
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Heartburn that wakes you from sleep
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Persistent cough or hoarseness
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Difficulty swallowing
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Chest pain radiating to shoulder, arm, neck or jaw
If you experience any of these heartburn symptoms on a regular basis, see your doctor. They can help diagnose whether GERD is causing your discomfort and recommend appropriate treatment options. Untreated GERD can lead to ulcers, strictures, Barrett’s esophagus and increase the risk of esophageal cancer over time.
The Bottom Line
Does turkey cause heartburn? For many people, yes – turkey is a common food trigger. This is due to its high fat content, tryptophan, and tendency to be overeaten with other acidic foods at large holiday meals. If you experience heartburn after eating turkey, try limiting portions, taking antacids, and avoiding lying down too soon after meals. See a doctor if you have frequent or severe heartburn that isn’t relieved with lifestyle changes or OTC medications. With a few precautions, you can still enjoy turkey without the burning pain of heartburn.
CHOOSING THE RIGHT FOODS
Avoiding foods and drinks that trigger acid reflux is a good first step to controlling GERD.
During this time of year, doctors suggest the following to have a more enjoyable holiday.
- Avoid: spicy foods, fatty and fried foods, chocolate, peppermint, citrus foods, and mustard and tomato products.
- Drinks: Best to opt for water and steer clear of alcohol, caffeine, and sodas.
- Turkey meat: Choose light meat rather than dark meat that contains more fat and oils, which exacerbate symptoms.
- Desserts: Stick with low-calorie and avoid chocolate if possible.
- Portions matter: Pay attention to portion sizes. Instead of making a huge plate, eat in smaller quantities throughout the day.
- Ditch the post-meal nap: Sleeping right after eating can increase GERD symptoms. Instead of falling asleep, try going for a walk.
- Improve lifestyle choices: Exercise, reduce your stress if possible, and stop smoking.
All of these healthy choices can help make a positive difference in your health.
Proven Tip to Improve GERD (Fix Heartburn now) 2024
FAQ
Can eating turkey cause heartburn?
… Foods high in fat, such as gravy, buttered rolls, and dark meat turkey, can slow down digestion, causing food to stay in the stomach longer and leading to …Nov 15, 2023
What meats cause heartburn?
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.
What are 3 types of food that can trigger heartburn?
Foods That May Cause Heartburn
Fried food. Fast food. Pizza. Potato chips and other processed snacks.
What are the worst foods for heartburn?
- Fatty foods: Fried foods, fast food, and high-fat meats like bacon and sausage
- Spicy foods: Chili powder, pepper, and other spicy foods
- Acidic foods: Citrus fruits, tomatoes, garlic, and onions
- Carbonated drinks: Soda and seltzer
- Caffeine drinks: Coffee and tea
- Alcohol: Can relax the esophageal valve
- Chocolate: Contains serotonin, which can relax the lower esophageal sphincter
- Mint: Peppermint in particular can relax the esophageal valve
Can eating turkey cause digestive problems?
An isolated instance where you develop digestive issues several hours after eating turkey may be related to food poisoning. Foodborne illness occurs when you eat something contaminated with an infectious organism like a parasite, bacteria or virus, according to the Mayo Clinic.
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.
Why do I have gas after eating turkey?
If you have stomach cramps or gas after eating turkey, it may have more to do with how you ate, rather than what you ate. That’s because you can swallow excess air when you eat too fast, which — you guessed it — can lead to gas and gas pain, according to the Mayo Clinic. Worth the Burn? Why Experts Say Hot Peppers Should Be a Diet Staple The fix?
Can you eat turkey if you’re allergic?
Avoid turkey (or the food in the dish that triggered a reaction) to prevent potentially dangerous allergic symptoms. Some people may have a severe allergic reaction called anaphylaxis, which causes your throat to close up and makes it difficult to breathe, per the ACAAI. Seek medical care immediately if this happens to you. 3.
Can you eat a turkey if you have food poisoning?
Handle your turkey safely, and make sure to properly cook meat before you eat it. Most cases of food poisoning resolve on their own within a few days. But if you have bloody vomit or stool, have diarrhea for more than three days or experience extreme pain, visit your doctor, per the Mayo Clinic.
Why do onions cause heartburn?
Onion, when eaten raw, relaxes the sphincter. Because it has a high fiber content, it promotes fermentation in the stomach and can cause heartburn.