Love Festive Foods without the side of Reflux: Festive swaps that actually help

The holidays are full of delicious food… and if you’re prone to reflux, they can also be full of discomfort.

But it doesn’t have to be that way.

With a few gentle tweaks, you can enjoy all the festive flavours without paying for it later.

Here are some simple swaps I often recommend to clients this time of year:

Mains & Sides

✅ Roasted meats rather than anything fried or overly rich
✅ Turkey or chicken if red meat feels too heavy
✅ Classic gravy instead of cream-laden sauces
✅ Roasted or steamed vegetables instead of buttery mash

Starters & Nibbles

✅ Light soups over deep-fried appetisers
✅ Mild cheeses (like mozzarella) rather than creamy or blue cheeses
✅ Oatcakes instead of richer crackers

Desserts

✅ Berry sorbets instead of chocolate-based puddings
✅ Fruit crumble (skip the cream) instead of cheesecakes
✅ Yoghurt-based desserts when you want something sweet but lighter

Drinks

✅ Still water or herbal teas instead of fizzy drinks
✅ Dry white wine over prosecco or sweet cocktails
✅ Alcohol-free options if you know alcohol is a big trigger

Tip: Finishing your drink at least 3 hours before bed can make a big difference.

Flavour & Seasoning

✅ Gentle herbs like basil, parsley, thyme, and dill instead of chilli or cayenne
✅ Lemon zest for freshness if citrus sets you off
✅ Garlic-infused oil rather than raw garlic

These aren’t about restriction… they’re about supporting your body, understanding your triggers, and feeling so much better for it.

You absolutely can enjoy festive food; you’re just choosing what feels good for you.

💛 In Cheers Without Tears, I’ll be walking you through how to pull all of these swaps together so you can eat, sip, and celebrate without the burn this Christmas.

You can grab your place HERE

Festive eating doesn’t need to make your reflux worse.

Lesley xx