Beat the Bloat: Essential Tips for a
Comfortable Holiday Feast
It’s that magical time of year when the lines between eating, socializing, and bonding become delightfully blurred. You can’t wait to savor your mother’s famous pie and all your family’s signature dishes, knowing that these culinary delights are a testament to their love. However, it’s important to remember that indulging in rich, heavy, and diverse foods can often lead to significant bloating and discomfort.
Unbelievably, bloating isn’t caused by how much you eat but rather by consuming foods that are difficult to digest. Undigested substances pass into your colon, producing gas bubbles that cause discomfort. This causes your stomach to swell, resulting in uncomfortable belly bloat.
Ten Ways to Avoid Holiday Feast Bloat:
- Chew your Food Thoroughly
When faced with a feast of turkey, ham, roast potatoes, stuffing, and pies, it can be tempting to rush through your meal. However, take your time to savor and chew each bite thoroughly. Remember, digestion begins in your mouth.
- Eat Mindfully
Practice the Japanese “Hara Hachi Bu” principle, which translates to “eating until you are 80 percent full.” This strategy helps avoid overeating and can reduce strain on your digestive system, preventing or relieving bloating.
- Limit Alcohol Intake
Reduce alcohol consumption because it can slow digestion and cause bloating. Alcohol may also interfere with your hunger signals, leading to overeating. Choose moderate amounts of drinks like red wine, which can benefit gut health.
- Squeeze Lemon on Your Food
Lemon contains citric acid, which helps break down proteins. Squeeze a little lemon juice on your turkey to initiate protein breakdown, making it easier for your body to digest.
- Be Sensible with Portions
Limiting portions during a Holiday feast can be challenging, as it’s one of the year’s best meals! However, don’t overload your plate—it’ll still be there for a second helping (unless you have particularly ravenous relatives).
- Stay Hydrated
Aim for 40 to 60 ounces of water daily, which supports digestion and helps prevent bloating. Also, avoid carbonated drinks, which can introduce gas into your system.
- Stay Active
Engage in light physical activity, such as walking or yoga, especially after meals. This promotes digestion and can help alleviate feelings of fullness while promoting good circulation!
- Drink herbal tea
After your meal, consider having a cup of herbal tea. Ginger, peppermint, and senna teas are known for their digestive benefits. Ginger aids digestion and can help reduce bloating. Peppermint soothes an upset stomach, and senna is a natural laxative that can help move your digestive system.
- Manage Stress
Holidays are hectic! Make time for relaxation techniques such as deep breathing or mindfulness to help maintain a healthy gut microbiome, which stress can affect.
- Take a High-quality Probiotic
Probiotics repopulate the gut with health-promoting bacteria when taken consistently for weeks to months. These bacteria aid digestion and produce less gas, leading to less bloating. Thus, probiotics can often noticeably reduce bloating and flatten your stomach when used as directed.
With the proper amounts of beneficial bacteria in your GI Tract, food that is challenging to digest is rapidly broken down. As a result, the food’s space is decreased, and there is less gas and bloating.
Following these tips can help you enjoy your holiday meals without the discomfort of bloating. Dr. Ohhira’s Probiotics, for instance, can improve your colonic pH, regain bacterial balance, and correct the root cause of bloat and discomfort, providing relief.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.