Feeling the post-Christmas bloat?

It’s so easy to do. We over-indulge on Christmas day and our digestive system starts to tell us about it later that day with that bloated, distended feeling and discomfort that goes with it. We have probably eaten much more than we would in a normal day, lost our usual pattern of meal times and been snacking more than usual on all those Christmas treats. Our diet has probably changed too, with more high fat and sugar foods which are more work for our digestive system.

So here are some tips to get you feeling more comfortable again.

1. Try some soothing herbal teas

Peppermint, chamomile and fennel teas are all really soothing on the digestive system and can help relieve bloating. It is also a good way of getting your fluid levels back up if you are also feeling de-hydrated after a few alcoholic tipples!

2. Drink more water

On a similar note, also ensure you are drinking plenty of water as this helps to dissolve fats and keep food moving through your digestive system. However, try to avoid drinking fluid with meals as this can dilute the digestive enzymes needed to break down your food. If you feel your digestion has got quite sluggish or you are feeling constipated, then try a slice of lemon in warm water first thing in the morning to help get things moving again.

3. Get moving

Go for a walk, try some yoga or other gentle exercise to help keep your digestive system moving and prevent the build up of gases that can cause bloating.

4. Have bigger gaps between food

Give your digestive system a rest by cutting out snacks and only eating smaller main meals, so that it is not having to work all the time.

5. Eat easily digestible foods

Soups, stews and smoothies where food is already broken down or well cooked means there is less work for your digestive system to do.

6. Watch your stress levels

Our gut and brain are linked and so if you are stressed your body goes into ‘fight or flight’ mode and takes energy away from digestion, leaving you more prone to digestive problems. Try to do something that makes you feel relaxed before eating to help your digestive processes work better.

These tips will help with occasional bloating from over-eating. However, if you have regular digestive problems, or for women, digestive symptoms that are linked to your cycle, then a more intensive, tailored approach to tackling your symptoms is needed.

Get in touch if you would like to talk through how nutritional therapy may be able to help you beat the bloat for good.

References

Seo, A. Y., Kim, N., & Oh, D. H. (2013). Abdominal bloating: pathophysiology and treatment. Journal of neurogastroenterology and motility, 19(4), 433.

https://www.medicalnewstoday.com/articles/322525

https://www.simplysupplements.co.uk/healthylife/digestive-disorders/remedies-for-a-bloated-stomach

The information contained above is provided for information purposes only. The contents of this blog are not intended to amount to advice and you should not rely on any of the contents of this blog. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this blog. Emma Belton Nutrition disclaims all liability and responsibility arising from any reliance placed on any of the contents of this blog.