Healthy Holidays: Enjoy the Season Without Setbacks

The holiday season is quickly approaching, bringing with it many cherished traditions—cheering on your favorite football team between helpings of turkey, stringing popcorn for the tree, baking cookies with loved ones, or sipping hot chocolate by the TV. But for those living with chronic conditions, the celebrations can also bring challenges. Rich meals, sweets, and late nights may trigger uncomfortable symptoms—like heartburn or trouble swallowing (GERD), increased thirst and tiredness (diabetes), or stomach pain, bloating, and diarrhea (celiac disease). While these symptoms can make it harder to enjoy the moments that matter most, we’re here to share practical tips to help you stay comfortable and focused on what’s truly important—connecting and celebrating with the ones you love.

GERD

Gastroesophageal reflux disease, or GERD, is a chronic condition in which stomach acid flows back up into the esophagus, irritating its lining. That acid backflow, also known as acid reflux, is something that many people experience every once in a while; however, it can cause GERD if it is a repeated issue.

For patients with GERD, most symptoms can be managed through lifestyle changes and medication, but during the holidays, sticking to those changes can be more challenging. Here are some GERD-friendly suggestions that can make your holidays a bit more enjoyable.

Limit your intake of trigger foods—you know your body best
Common culprits include spicy foods, fried or fatty dishes, citrus, tomatoes, chocolate, caffeine, carbonated drinks, and peppermint.

Avoid lying down after eating
Those after-meal naps can be incredibly tempting, but people with GERD should try to stay upright for at least two to three hours after meals to keep stomach acid from rising.

Choose low-fat, non-acidic foods
Fill your plate with roasted vegetables, lean proteins, rice, and non-citrus fruits.

Keep your stress levels in check
Stress and anxiety can make GERD symptoms worse; the holidays should be a time of rest and connection, so give yourself permission to slow down and enjoy the moment.

Diabetes

Diabetes is a chronic condition where high blood sugar levels are caused by the body’s inability to produce enough insulin or to use it effectively. Insulin, a hormone that helps your body use sugar for energy and keeps blood sugar levels in a healthy range, plays an important role in how your body processes food. This means that diet plays a vital role in managing diabetes safely—especially during the holidays, when treats and big meals are more common.

The holidays can be a challenging time for people with diabetes, but with the right choices and a little planning, you can still enjoy delicious meals and festive treats without compromising your health. Looking for some diabetes-friendly holiday food and lifestyle tips? Let’s go over a few!

Stick to a schedule
Skipping meals can lead to overeating later and unstable glucose levels, so try to eat meals and snacks at your regular times to help keep your blood sugar steady.

Choose complex carbohydrates over simple sugars
Complex carbs—like sweet potatoes, brown rice, or whole-grain stuffing—contain more fiber and digest more slowly than simple sugars like white bread and sugary desserts. This helps keep blood sugar levels more stable.

Limit alcohol
Alcohol can affect your blood sugar in unpredictable ways, so avoid sugary mixers, make sure you’re eating, and always follow your provider’s recommendations.

Be mindful of portions
It’s the holidays, so of course you want to enjoy your favorite treats! Just remember that moderation and balance are key to preventing blood sugar spikes. Try pairing your carbs with protein and healthy fats, and use the “plate method” when making your choices: half vegetables, one-quarter protein, and one-quarter carbs.

Celiac Disease

Celiac disease is a chronic autoimmune disorder triggered by gluten—a protein found in wheat, barley, and rye. When someone with celiac disease eats something containing gluten, such as bread, pasta, or even soy sauce, it causes their immune system to react in a way that damages the small intestine and prevents proper nutrient absorption. Common symptoms of celiac disease include chronic diarrhea or constipation, abdominal pain or bloating, nausea, vomiting, fatigue, iron-deficiency anemia, bone or joint pain, headaches, migraines, and mouth ulcers.

For people with this disease, it is essential to commit to a strict gluten-free diet to manage symptoms and prevent serious health complications. But during the holidays—when many traditional foods may contain or come into contact with gluten—sticking to that diet can be especially challenging. Whether you have celiac disease or are simply sensitive to gluten, these quick tips can help you enjoy a safe and satisfying holiday season.

If you’re unsure, ask. Don’t be afraid to communicate with your host
It’s okay to ask how some of the food is prepared and to let them know that you cannot have gluten.

Look for safe options to add to your plate
Roasted meats (without gravy or stuffing), fresh vegetables, fruits, and rice-based sides are both safe and satisfying choices.

Bring a dish you trust
If you’re attending a gathering at someone else’s home, offer to bring a gluten-free dish or dessert—that way, you know there’s at least one safe option you can enjoy.

Avoid cross-contamination
Many holiday meals are buffet-style, so always use separate utensils and serving spoons to ensure gluten-containing foods don’t touch your gluten-free items.

Just because you’re living with a chronic condition doesn’t mean that you need to miss out on the moments that make the holidays special—it just means planning ahead and making choices that support your health. Whether you’re navigating GERD, managing diabetes, or maintaining a gluten-free lifestyle, a little preparation can go a long way in helping you enjoy the season without sacrificing your well-being. With the right strategies in place, you can focus on what really matters—making memories, sharing meals, and celebrating with the people you love.

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