Managing digestion over the festive period
The festive season is a time of joy, celebration, and indulgence. However, it can also bring digestive challenges, leaving many of us feeling sluggish, bloated, or uncomfortable. With rich foods, abundant treats, and the temptation to overindulge, it’s easy for our digestive health to take a back seat. But it doesn’t have to be that way! With a few mindful strategies, you can enjoy the festivities while supporting your digestion and overall well-being.
1. Pace Yourself
It’s easy to get carried away with the abundance of food and drink available during the festive season, but eating slowly and mindfully can make a significant difference. Chewing thoroughly not only helps break down food but also signals your stomach to produce the right digestive enzymes. Take your time, savour each bite, and enjoy the flavours.
2. Stay Hydrated
Hydration is crucial for healthy digestion. Alcohol and caffeine are common culprits that can dehydrate the body, so try to balance festive beverages with plenty of water. Try starting your day with a glass of warm water with a slice of lemon, replace your coffee with a herbal tea or have a glass of sparkling water with lime slices between alcoholic drinks.
3. Incorporate Fibre-Rich Foods
While it’s tempting to fill up on sugary and fatty treats, don’t forget to include plenty of fibre in your meals. Fibre helps to keep your digestive system regular and reduces bloating. Load up on vegetables, whole grains, and whole fruit where possible. A colourful salad or roasted vegetables can be a fantastic addition to your festive spread.
4. Watch Portion Sizes
Overeating is a common challenge during the holidays. Instead of piling your plate high, start with smaller portions and go back for seconds if you’re still hungry. This approach gives your stomach time to signal fullness to your brain, preventing that uncomfortably stuffed feeling.
5. Support Your Gut with Fermented Foods
Festive meals can disrupt the balance of gut bacteria, especially if they’re high in sugar and fat. Including fermented foods like sauerkraut, kimchi, or live yoghurt can help maintain a healthy gut microbiome. If you’re attending a party, why not bring a homemade ferment to share? It’s a great conversation starter and a healthy addition to the table.
6. Keep Moving
Physical activity aids digestion by stimulating the movement of food through your digestive tract. A gentle walk after meals can prevent that sluggish, bloated feeling. Plus, it’s a great way to get out in the fresh air or meet up with friends/family.
7. Manage Stress
The festive period can be stressful, with endless to-do lists and social commitments. Stress can negatively impact digestion, so take time for yourself. Whether it’s a few moments of deep breathing, a short meditation, or a relaxing bath, prioritise activities that help you unwind.
8. Consider Digestive Aids
If you know certain foods upset your stomach, consider natural digestive aids like herbal teas. Peppermint, ginger, and fennel teas can be useful to sooth digestive discomfort. Digestive enzyme supplements can also be helpful in breaking down food and reducing the likelihood of bloating or indigestion (always check supplements with your GP, Health Care Provider or Pharmacist).
9. Don’t Skip Meals
Skipping meals to “save up” for a big festive feast can backfire, leading to overeating and discomfort. Instead, focus on balanced meals throughout the day to keep your blood sugar stable and prevent excessive hunger.
10. Listen to Your Body
Most importantly, listen to what your body is telling you. If you’re feeling full, it’s okay to say no to that extra mince pie or second helping of pudding. Your health and comfort are worth more than a fleeting indulgence.
A Season of Balance
The festive season should be enjoyable, not a time of discomfort. By making small, mindful choices, you can keep your digestion on track while still savouring the magic of the holidays. Remember, balance is key—enjoy the treats, celebrate with loved ones, and give your digestive system the care it needs to thrive.
Happy Holidays! 🎄