Clever Tips To Beat The Holiday Bloat
The Holiday season is upon us and once again food, drink and sweets will be plentiful. With Christmas just around the corner, we’ve nearly arrived at that good old time of year where most of us indulge in delicious goodies. While over indulgence might be heaven to our taste buds, you may induce a bit of a shock to your system as you take in more than usual with foods you normally avoid.
All of this can lead to digestive issues with bloating discomfort that puts a damper on your holiday fun…….
The obvious symptom of bloating is a distended belly with either cramps, mild nausea, or other stomach discomforts. This also invites flatulence and those embarrassing uncontrollable stomach rumbles and growls, possibly accompanied by constipation or diarrhea.
Not much fun when you’re spending a lot of time with family and friends
Trust me, been there and done that and it can be rather embarrassing to say the least…..
Don’t worry, I’m not going to tell you you to fill up on salad and skip desert so you don’t overeat. I mean, really, it’s the holidays, are you kidding me?
However, there are a few tricks to get back to your perky, pretty self, even after slipping into a food coma. The following clever tips will help you beat the bloat and prevent you feeling like a stuffed turkey.
Watch What You Are Chewing
Cetain types of food will cause more bloating then others. Broccoli, cabbage and brusselsprouts are known culprits for producing gas and bloating but steer clear of salty foods such as crisps, chips, sauces and salty nuts. Salty foods and snacks will make you retain water also known as instant bloating! As is chewing gum because you swallow more air as you chew. Switched to ‘sugar-free’ gum? That’s even worse as most contain sorbitol, which can cause bloating, gas or diarrhea.
Watch What You Are Drinking
Cut out all fizzy drinks at this time of the year as the bubbles in carbonated drinks will make your belly pooch out.
You might want to cut back on the Champagne and glass of wine with every dinner as excess alcohol can trigger an over growth of bacteria in the small intestine, creating symptoms like tummy bloating. Bacteria are a vital part of gut health, but most should reside in the large intestine, not the small.
Several studies have shown that probiotics can combat bloating. These “good bacteria” (found in supplements and in cultured milk products such as yogurt) can keep you regular and bloat-free, so instead of icecream or cake opt for some yoghurt.
Fight constipation by walking for at least 15 to 20 minutes each day to keep food moving through your digestive tract. Working up a sweat also releases fluids.
And my personal number one tip?
Up your vege’s and fruit in take around this time of year, it helps you feel fuller and your digestive system healthy. Also, eat regular small meals or healthy snacks (every 3 hours) this will help prevent over indulgence and cravings.
I swear by peppermint tea for digestive issues of all sorts and have a cup before bed time over the holiday season; it really works!!
Do you have any personal tips and tricks to beat the holiday bloat you’d like to share with us?
Happy Holidays and Bon Appetit!
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