The 6 ways you can beat the post-Christmas bloat – and when it could be something more serious
NO festive gathering is complete without a feast, desserts and plenty of holiday drinks.
But while these celebrations are exciting, they can be hard on our stomachs, often leading to that familiar bloated feeling.
Adrienne Benjamin, gut health nutritionist at ProVen Biotics, has shared some simple steps to keep your gut in check, ensuring you enjoy the festivities without the uncomfortable bloating effect.
1. Pace yourself with rich foods
Whether it’s hearty meals or party platters, the holiday season is packed with foods rich in fat, sugar, and salt, which can put a strain on our digestive systems.
Adrienne advised: “One way to reduce bloating is by pacing yourself.
“Aim to enjoy a bit of everything in moderation rather than piling your plate too high at every occasion.
“If you’re attending multiple events, consider having lighter meals on the ‘off’ days to give your gut a breather.”
2. Stay hydrated
Festive drinks are often flowing, but keeping up with water intake is essential to avoid bloating.
Adrienne said: “Alcohol and sugary cocktails can be dehydrating, so aim to drink a glass of water between each alcoholic drink.
“Water helps with the digestion of food and can reduce the risk of feeling sluggish or bloated the next day.
“Ideally, drink at least eight to 10 glasses of water daily, more if you’re drinking alcohol.”
3. Balance with vegetables
Many festive dishes focus on meats, cheeses, and carbs.
But adding vegetables to your plate can help with digestion, says Adrienne.
She adds: “Veggies provide fibre, which supports gut health and helps manage bloating.
“Vegetables like Brussels sprouts, cauliflower, and broccoli are especially helpful, as they support both the liver and gut – although it is worth being aware that they can also cause gas when they are fermented by unbalanced gut bacteria.”
4. Limit the sweets
Sweet desserts and sugary treats are everywhere over Christmas, but they can disrupt the balance of bacteria in the gut, leading to bloating and discomfort, Adrienne warns.
“While it’s absolutely okay to enjoy some treats, try to balance them with high-fibre foods and opt for fresh fruit when possible,” she adds.
“Satsumas, apples, pears and plums are great seasonal options.”
5. Stay active
Movement after meals, like a short walk or playing an active game with friends and family, can aid digestion by promoting the movement of food through the digestive tract, advises Adrienne.
“Just 15 to 20 minutes of activity can be enough to keep bloating at bay and help you feel more comfortable after a big meal,” she adds.
6. Support with probiotics
Probiotics have become significantly more popular in recent years, largely due to growing scientific evidence supporting their positive effects on health.
One of the ways a high-qualirt probiotic could help is supporting your gut, says Adrienne.
She adds: “Taking a probiotic daily can help balance the gut microbiome, supporting digestive function and helping to reduce the likelihood of bloating.”
Could bloating be a sign of something more serious?
While bloating is incredibly normal – and experienced by almost everyone from time to time – there are occasions when it can be a sign of an underlying health condition that needs addressing.
Dr Donald Grant, GP and senior clinical adviser at The Independent Pharmacy, said: “In women it can often be a sign of ovarian cancer, whereas it may also indicate food intolerance, tumours or simply constipation.
“It’s also linked heavily to conditions that come with digestive issues, such as Crohn’s disease or diverticulitis.
“With so many potential causes, it’s best not to panic.
“However, if bloating persists for two to three weeks at a time, it’s important to seek medical assessment and advice from a GP.”
Bloating: Foods to eat and avoid
Eating the right foods can prevent bloating as well as reduce when it occurs.
But it depends entirely on what your symptoms are.
If you are bloated and constipated, eat:
- Fruits and vegetables
- Bran flakes
- Oats
- Skin-on potatoes
- Dried fruits such as apricots and raisins
If you have trapped wind, avoid:
- Cabbage and other cruciferous vegetables such as broccoli and kale
- Beans (baked, kidney, butter)
- Lentils
These foods, including pulses like beans and lentils, are good to add into the diet slowly as they are high in fibre.
While they are not advisable to help in the moment, they do help in the long-run by boosting gut health.
Try adding them slowly into your diet.
If you are bloated with diarrhoea, you may have a stomach bug and should eat:
- Plain foods: bananas, white rice, bread or toast
- Boiled potatoes
- Oatmeal
- Small and frequent meals
Other tips for preventing bloating are:
- Exercise regularly
- Chew with your mouth shut
- Eat smaller more frequent meals than large meals
- Avoid fizzy drinks, alcohol or caffeine
- Limit processed, sugary, spicy or fatty foods