Now that Thanksgiving is behind us and virtually all of December awaits, we’re squarely in the heart of the holiday season — and all of the accompanying plans, stress, and disruptions to schedules and habits that come with it.
Among the most commonplace casualties in December are our intentions to eat healthfully.
First, there are myriad holiday gatherings with friends and loved ones that are filled with rich and unfamiliar foods.
Then there are the baked goods brought in regularly by colleagues and left in the office break room.
Indeed, the combination of rich foods, increased stress and frequent parties and social gatherings can do a number on our digestive systems. And nothing kills holiday cheer faster than feeling uncomfortably full and sluggish.
However, the good news is that bloating can be kept under control without missing out on all those festive holiday foods.
Dining strategies to stave off holiday tummy aches
The key is a little strategy and some simple, science-backed tweaks to your overall eating plan. Here are a few smart ways to maintain a healthy gut and avoid that dreaded digestive bloat during this holiday season.
Front-load each day with protein and fiber. Starting with a high-protein, high-fiber breakfast steadies blood sugar and curbs cravings later. It also helps boost satiety, making it easier to pass up office goodies or that second slice of pie.
Limit your portion sizes. Oversized holiday meals take much longer to digest, potentially leading to bloating. Instead of piling your plate to overflowing, savor smaller servings and save some favorites for the following day.
Slow down when you are at the dining table. Taking at least 30 minutes to finish a meal helps prevent excess air from sneaking into your stomach. Chewing gum, sipping from straws or rushing through a plate can all increase swallowed air and the bloating that comes with it.
Boost dietary fiber intake. Fiber helps move food through the digestive system at the right pace to keep things regular. Holiday foods that are also good sources of dietary fiber include apples, pears, cranberries, sweet potatoes, brussels sprouts, wild rice, carrots, walnuts and pecans.
Consider giving your body’s digestive enzymes some extra support. Digestive enzymes help break down food into nutrients that the body can actually use, and probiotics are active live organisms that can help support a healthy gut microbiome and may confer other health benefits. Fermented foods laden with probiotics include yogurt and pickles, as well as over-the-counter supplements and beverages that have them as additives.
But if your body’s digestive enzymes are overwhelmed by a large holiday meal, undigested food may just sit in the gut. That food becomes fuel for gas-producing bacteria, leading to bloating, pressure and discomfort.
For some folks, a simple way to get back on track is to use a probiotic that contains digestive enzymes.
“There’s some research data that suggests that taking probiotic supplements may help support and nourish the gut microbiome during antibiotic treatment, and many people with generalized digestive complaints also notice symptoms improve when taking probiotics,” said Dr. Carolyn Newberry, a gastroenterologist and physician nutrition specialist at New York-Presbyterian/Weill Cornell Medical Center.
Before adding any supplements to your diet, Newberry recommended you discuss it with your health-care provider.
Don’t overdo it on the bubbly. Champagne and other carbonated drinks add gas to the gastrointestinal tract, which may intensify bloating. Balance a holiday toast with water. Good hydration supports good digestion, and drinking a sufficient amount of water helps offset salt- and carb-heavy meals.
Walk it off every chance you get. A short walk after meals helps the body digest food more efficiently while simultaneously helping to reduce bloating and decrease stress. Evening strolls can also support better sleep and help prevent the creep of holiday weight gain.
Other holiday stress-reducing strategies
We all know that the body and brain are interconnected — and that’s especially true when it comes to maintaining your physical, mental and emotional health during the holiday season.
Here are some other tips to reduce stress during the holidays courtesy of Dallas, Texas-based psychologist Dr. Michael Salas:
Lower the bar for perfection. “Good enough is often great,” said Salas. “Don’t equate the quality of your holiday with the amount of money you spend.”
Set emotional and financial boundaries. “It’s okay to say no to invitations, conversations, or expenses that drain you,” noted Salas.
Acknowledge grief and loneliness. Don’t force cheer and “make space to acknowledge loss” he recommended. These acknowledgements can be simple things like lighting a candle, sharing memories, or spending quiet time reflecting.
Protect your routines. Salas stressed that it’s important to “keep sleep, nutrition, and movement as stable as possible. Structure helps regulate stress.”
Reach out early. Salas urged that you reach out to friends, loved ones — and/or your therapist — at the first signs of emotional turmoil. “Don’t wait until sadness or anxiety feels overwhelming and don’t wait until after the holidays to talk to someone,” he recommended. “Dealing with your feelings at the first sign of any trouble is the best way to ensure they don’t become longer-term issues.”
Steve Dorfman is a journalist for The Palm Beach Post, part of the USA Today Network of Florida. He writes about all aspects of health, fitness and wellness. If you have news tips, please send them to [email protected]. Help support our local journalism, subscribe today.
This article originally appeared on Palm Beach Post: How to enjoy your favorite holiday foods without digestive distress
