Five ways to manage Christmas bloating this year
One of the things we look forward to the most at Christmas is the festive food and treats. What we don't love is the need to unbutton your trousers after too many roasties.
We know our digestive system is going to need a break after the big feast, but research suggests it might take days to recover from overindulging at Christmas, with nearly half (48%) of Britons admitting they need between 24 to 96 hours to recover from the main meal of the season.
According to data from prebiotic supplement Bimuno, around 5% say it takes between five to six days to recover from the feast, while an additional 4% say they don’t feel like their usual self for an entire week after the big Christmas blowout.
The survey found that 25 to 34-year-olds and 35 to 44-year-olds were most likely to need a week to recover from the most ambitious roast of the year. However, older people above the age of 45 were more likely to feel like themselves again within 48 hours, which could suggest that the older you are, the wiser you get about just how many roasties you can handle.
Merry Bloat-mas
Though it might be tempting to throw caution to the wind and scoff all the Christmas treats, our guts will likely thank us if we show a little bit more mindfulness.
Nutritional therapist, Farzanah Nasser says: "It’s the one day, or week, of the year, where we need to be sensible by making certain choices and by doing particular things. Mindful eating is great for improving digestion and reducing any gut-related symptoms you can experience after a meal."
Another tip is to take your time at the dinner table - remember it’s a marathon, not a race. "Chewing properly can be hugely beneficial in managing bloating and gas, since it is an important first step in digestion. Fast-paced eating doesn’t necessarily allow the gut ample time to break down food as efficiently, which can result in increased bloating."
One consequence of consuming a lot of carb-y and fatty festive foods is feeling somewhat nauseous. "You’ll also feel more tired and sluggish and may have more gut issues, endure bloating or feel uncomfortable in yourself," Nasser explains.
"That said, it’s also important to enjoy Christmas. It's not about stopping yourself from having something, it's about reaching for the healthy options when they are available."
Start prepping your stomach now
During Christmas, we tend to eat a lot more than we would on a normal day. Even before we sit down to the big roast, many of us will already have had a substantially indulgent breakfast, several alcoholic drinks, maybe a few mince pies and other sweet treats. That's a lot to expect your body to adjust to suddenly.
The answer isn't to start eating way more now in preparation for the big day. Instead, performance nutritionist, Ed Tooley, suggests taking prebiotic and probiotic supplements to give your gut health the support it needs.
On Christmas Day itself, it’s a good idea to exercise a bit of self discipline that will allow you to enjoy every bite without feeling overly stuffed.
“Try to be sensible about portion sizes,” Tooley advises. "Still, enjoy your food, but not every plate needs to be piled high or each meal include three-courses."
Tooley also suggests trying not to stray too far from your normal routine and food consumption. "Try to keep some balance with your food and drink," he adds. "Enjoy yourself, but think of moderating some of the more triggering foods."
How to beat the festive bloat
Rest and digest: Take time over your meals and take one forkful of food at a time. It’s easier said than done during the family Christmas lunch but it could really help.
Practice mindfulness: Stress can be a big trigger for digestive discomfort, so practicing daily mindfulness can be incredibly effective.
Factor in fibre: Between festive gatherings, put together a few concerted veggie-based meals to help you get enough fibre, which is essential for regular bowel movements.
Drink moderately: Alcohol can lead to heightened inflammation and irritation to the gut, so never drink on an empty stomach and stick to two glasses for moderation.
Post-dinner walk: A gentle, stress-reducing walk after a meal can have a positive impact on digestion as well as our wellbeing. Interestingly, 'fart walks' have become a huge TikTok trend - and for good reason. The post-dinner stroll is found by advocates to help the body to release gas, hence the name.
Read more about Christmas food:
Eight of the worst Christmas foods and how to make them healthier (Yahoo Life UK, 5-min read)
Five ways to turn your Brussels sprouts into showstoppers this Christmas (Yahoo Life UK, 5-min read)
Six ways to save energy while cooking Christmas dinner (Yahoo Life UK, 5-min read)
