9 Ways To Keep Your Gut Happy Over The Holidays
Whether you celebrate Christmas, Hanukah, Winter Solstice, or any of the other winter holidays, this time of year was traditionally recognized as a period for turning inwards, reflecting on the past year, and staying warm and cozy indoors. It was also a time for feasting and celebration.
For those of you with chronic gut issues, this can also mean a season of discomfort from bloating, gas, indigestion, and constipation because celebration often means gathering over decadent and rich food and drink for long periods of time. It can be easy to fall out of your routine during the holidays with so many things competing for your time.
Where there is decadence and overindulgence, digestive complaints are usually soon to follow. But there are strategies you can put into place to help reduce the burden on your digestive tract and keep things in the digestive flow this holiday season.
Here are my top 9 tips for keeping bloating to a minimum during the holiday season so you can feel happy and good in your body amid the merrymaking.
1. Chew your food.
Chewing is the first step in digestion. It breaks your food into smaller pieces so it is more manageable for the stomach, and it mixes food with saliva which contains enzymes that start to digest starches.
If you don’t chew your food enough, it makes it a lot harder for your gut to breakdown and absorb food. Poorly digested food has a tendency to ferment. Fermentation causes gas production resulting in bloating.
Chewing your food to an applesauce-like consistency before swallowing will go a long way in saving your stomach some grief. Plus, it takes longer to eat when you chew your food and this gives your brain a chance to catch up on signals of fullness from the stomach and prevents overeating.
2. Consume protein and fat with each meal.
Protein and fat slow digestion and help to regulate blood sugars. As a result, you will be less inclined to reach for sugary foods that seem to pop up everywhere during the holiday season. Consuming too many sugary or processed foods is a perfect recipe for bloating. Help to maintain satiety and prevent those sugar cravings by consuming lean protein from plant and animal sources, and healthy fat with each meal.
3. Feast, then fast.
Feasting is a long-held tradition in many cultures during times of celebration. But traditionally, feasting is followed by a period of fasting. A temporary fast following a big meal allows the digestive system a chance to ‘clean the pipes’ without adding more to the workload.
A short fast could look like having a large dinner and skipping breakfast the next day, or practicing time-restricted eating (eating all of your calories for the day in a restricted window of time, often within a 6, 8, or even a 12-hour window).
4. Eat every 3-4 hours.
Constant snacking is common practice throughout the holiday season. Unfortunately, regular grazing impairs the migrating motor complex. This is a strong pressure-like wave that moves through the digestive tract only when there is no food left to digest.
It acts as the gut’s housekeeper to sweep out undigested food and keep the small intestine clear of bacteria. If it is regularly impaired, this can lead to slowed gut motility and dysbiosis which may result in gas, bloating, and constipation.
Instead of snacking all the time, eat 3 main meals, and allow 3-4 hours between meals. (If you eat protein and fat with each meal, this will help keep you feeling full until the next meal time.)
5. Avoid eating a large meal right before bed.
The migrating motor complex is most active during the night. If you eat right before bed, this cuts into its scheduled “cleaning” time and could result in a bloated belly or difficulty going to the bathroom the next day.
If you’re planning on having a big meal over the holidays, consider timing it earlier than you usually would. For example, have a late lunch for your holiday feast, rather than dinner.
6. Use digestive bitters.
These are derived from bitter herbs and spices that stimulate the flow of digestive juices to support digestive function. Herbal formulas of digestive bitters can be purchased from most health and wellness stores and may include combinations of dandelion root, gentian, wormwood, or burdock root. These preparations are meant to be taken prior to eating to support digestion.
Aperitifs also fall into this category. An aperitif is an herbal or floral flavoured alcoholic drink that is traditionally taken before or after a meal to stimulate digestion.
7. Stay hydrated.
Stomach acid is incredibly important for digesting protein, liquifying food, and keeping bloating to a minimum. The body needs to be sufficiently hydrated in order to make enough stomach acid. If you are dehydrated, this process is impaired.
Take extra efforts to stay hydrated by drinking at least 8 cups of water every day. If you are consuming caffeinated beverages, alcohol, or sugary drinks, you’ll want to drink even more. It’s best to hydrate between meals as excess fluid taken during meals may contribute to feelings of excessive fullness or bloating.
8. Daily movement.
It’s easy to forget about moving your body during the holiday season, especially with so many other responsibilities competing for your time. Walking helps to speed up the time it takes for food to move from the stomach to the small intestine. Consider taking a leisurely walk after a large holiday meal.
Daily movement also helps to reduce stress which may be at an all-time high during this busy season. Make movement a priority. Even if it’s just a 10-minute walk after dinner. Your gut will thank you.
9. Give yourself permission to rest.
It’s easy to overdo it during the winter season. That’s why it is so important to remember to take time for rest. The brain-gut connection is real. If your nervous system is kicked into high-gear all the time, this can lead to various digestive complaints like gas, bloating, heartburn, and constipation. Take time to nourish your nervous system.
This could look like stepping into a quiet room for 5 minutes to breathe; taking a few minutes at the end of your day to practice gratitude; going for a walk; or just laying on the floor to ground yourself (I love doing this at the end of a long day).
Permission to rest also involves prioritizing sleep. Aim for 7-8 hours every night.
It can be easy to become overwhelmed in the winter months. Bringing awareness to these 9 areas can help to reduce bloating, gas, indigestion, and constipation so you can spend more of your time enjoying the company of loved ones and basking in some well-deserved rest.
Remember to be patient, be compassionate, and be loving to yourself and to others.
Learn more about how private coaching can support you in your gut health journey. Reach out for more information or book a complementary Gut Health Strategy Session here.
