Is bloating stealing some of your holiday season cheer? If so, you’re not alone. Unfortunately, while many holiday foods make your tastebuds happy, they can upset your digestion. Bloating due to indulgent holiday foods is a far too common experience. Keep reading to discover foods that cause bloating and practical tips on how to beat the bloat, so you can enjoy the holidays to the fullest.
Holidays Foods That Cause Bloating
During the holiday season, our tables are often filled with delicious but bloat-inducing foods and we have to be careful about what we put on our plates. Let’s take a look at some common culprits:
- Rich and Fatty Foods: Fatty foods can slow down digestion and lead to bloating (1). Therefore, if your festive food includes fatty dishes like roast meats, gravies, and creamy casseroles, you’re going to want to limit your intake of these foods.
- Carbonated Beverages: Sodas and sparkling wine can increase gas in your digestive system and cause discomfort (2).
- Sugary Treats: Cookies, cakes, and candies are holiday staples, but their high sugar content can disrupt your gut bacteria. Additionally, for individuals with gastrointestinal conditions, such as IBS or SIBO, sugars can have bloating effects (3).
- Dairy Products: Cheese platters and creamy dips may be tempting but they can be hard for some people to digest and cause bloating (4).
- Cruciferous Vegetables: While veggies are essential, cruciferous ones like broccoli and Brussels sprouts can be increase the production of gas in the digestive tract. (5).
10 Tips To Beat The Bloat
Now that we’ve identified the foods that can lead to holiday bloating, let’s discuss strategies to keep bloating at bay:
1. Stay Hydrated: Drinking plenty of water can help prevent bloating by aiding digestion and keeping things moving smoothly in your digestive tract.
2. Mindful Eating: Slow down and savor your food. Chewing thoroughly and eating mindfully can reduce the amount of air you swallow, which can contribute to bloating.
3. Portion Control: While it’s tempting to indulge during the holidays, be mindful of portion sizes, especially when it comes to rich and heavy dishes.
4. Choose Wisely: Opt for lighter, less-processed versions of holiday favorites. For example, choose roasted sweet potatoes over creamy mashed potatoes.
5. Limit Carbonated Drinks: Limit the number of carbonated beverages you consume or even eliminate them altogether in order to minimize excess gas in your stomach.
6. Probiotics: Consider incorporating probiotic-rich foods or supplements into your diet. Probiotics can help balance your gut bacteria and reduce bloating.
7. Peppermint Tea: Peppermint is known for its soothing properties that can alleviate bloating and gas.
8. Gentle Exercise: After a big meal, taking a short walk can aid digestion and help prevent bloating.
9. Take A Supplement: Anti-bloating supplements can help improve digestion and decrease bloating.
10. Manage Stress: High-stress levels can contribute to digestive issues, including abdominal pain and bloating. Practice relaxation techniques such as deep breathing or meditation to keep stress in check.
The holiday season doesn’t have to be plagued by unpleasant bloating. By being mindful of your food choices and adopting exercising the tips mentioned above, you can beat the bloat and enjoy the holiday season without discomfort. The key is moderation and balance if you want to savor the festivities while keeping bloating at bay. Here’s to a happy and bloat-free holiday season!