Want to Beat the Holiday Belly Bloat? There are plenty of ways to support your gut so that you can enjoy the season without belly problems. Here are 7 ways to beat the holiday digestive traffic jam:
1. Take a Digestive Enzyme with Every meal
Take one at the beginning of every meal to help beat the holiday belly bloat and support your body break down foods without accompanying bloating, gas and stomach discomfort. Enjoying our favorite foods and treats is one of the best parts of the holiday season, and the digestive drama that can follow is surely one of the worst.
2. Take A Daily Probiotic Supplement (a.k.a. friendly bacteria) to help support normal digestion
As well as probiotic foods like sauerkraut and pickles, be sure to take your daily supplement as well.
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3. Stay Active
It’s tempting to nap after a big holiday meal, but it’s the worst thing you can do if you’re prone to heartburn. Consider going for a post-meal walk instead—say, to scout out the neighborhood decorations. Walking helps your abdominal muscles contract and helps your stomach move the acid and food into the intestines sooner.
4. Remember Last year’s Food Reactions
If you ate something during last year’s holiday season that didn’t agree with you, it’s best to steer clear of that particular food so as to not repeat history. Re-exposure may cause a more significant reaction the second time around.
5. Hydrate with Tons of Water
We tend to consume less water during the holidays while increasing dehydration-promoters like salty treats, caffeine, and alcohol. This can result in a digestive traffic jam. Water helps keep your digestive system well-lubricated and moving, helping you to avoid constipation from dehydration and stress.
6. Keep Up With Your Fiber Intake
The majority of holiday foods we consume lack fiber. Without enough fiber in our diet, microbes start to gobble up the mucus barrier in the gut as an alternative food source. This alters the bacterial composition and metabolism in our gut, which then causes bacteria to trigger inflammation and make us feel sick. Increase your veggie intake during the holidays to help lower the odds that your stomach will go postal when you want to indulge.
7. Chew and Eat Slower
Being mindful of how much you eat at a time can help you ward off bloating. Chew food properly to signal digestion Keep an eye on the portions that you put on your plate, and take the time to actually chew your food instead of swallowing it whole—especially if you’re munching on foods that you don’t normally eat the rest of the year. Once you start to feel any sort of fullness, stop eating.
Dr Karen Wolfe is an Australian physician, Coach, Speaker and author. Born in Sydney Australia, Karen graduated from Sydney University with a Bachelor of Medicine and Bachelor of Surgery and completed a Masters Degree in Psychology from National University in California. She worked initially in Australia as a family physician followed by 8 years of experience in the administration of national health care, wellness and senior programs in her role as the Medical Director of the Australian Government Health Service.
She is the author of seven books, including Is Your Lifestyle Killing You? – The 8 Simple Steps for Lasting Weight Loss and Optimal Health, Create the body Your Soul Desires: The Friendship Solution to Weight, Energy and Sexuality and her new eBook Gut Matters: 4 Ways to Optimize Your Digestion to Boost Your ‘Second Brain’ and Improve Your Mood
Karen is a Guiding Mindful Change Coach and a Holistic Health Coach with The Institute for Integrative Nutrition. She co-created the Conscious Body Method Coaching system using her book Create the body Your Soul Desires and many coaches use this system in their work with clients. She is very committed to the application of coaching for achieving behavioral change in wellness. She is an international speaker on wellness and nutrition she is a regular lecturer to the public as well as hospital groups, conferences and professional organizations throughout USA and abroad.
You can find valuable resources at her website www.DrKarenWolfe.org.