4 Ways to Manage Holiday Bloating

4 Ways to Manage Holiday Bloating

by Jef L’Ecuyer, Registered Dietitian
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With the holidays fast approaching there are lots to be excited about! Visiting with loved ones, gift giving, and of course, eating all of the delicious, festive foods. But sometimes, with all of the excitement and fun, comes along with it a side of anxiety about how our bodies will handle certain foods. Of course, it’s lovely to enjoy our favorite foods, but when it comes at the price of stomach pain and digestive discomfort, it can leave us feeling unsure about our choices and more importantly, confused about how to feel better. If you’re prone to bloating and other linked digestive symptoms like distention, burping or embarrassing flatulence, you may be wondering how to reduce bloating? The good news is that there are several things you can do to support any digestive distress and relive bloating this holiday season!

Bloating 101

Bloating and abdominal distention occur when there’s too much intestinal gas in the body. It’s either a result of the intestines producing excess gas, or it’s a buildup of gas caused by disturbances in the digestive muscles. The excess gas can be caused by having too much air in the stomach (often from swallowing too much air via straws or carbonated beverages), or it can be the result of bacteria breaking down nutrients and fermenting them inside the colon. Overeating and eating foods that aren’t easily digested in the small intestine are two of the most common causes of bloating.

Beat the Bloat

Like any health concern, the best results come when we’re tuned in and intuitively listening and responding to our bodies’ cues. Following a combination of the 5 strategies below will support your digestive system so that you can enjoy your holidays without worry.

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1. Back to Basics

Optimal digestion begins with getting back to the basics, which means that we must be in a state of rest as opposed to a state of stress when we’re eating. By slowing down and taking a breath before eating, we’re giving the body, and the parasympathetic nervous system, the signal to allow appropriate blood flow to the digestive tract.1 Slowing down, swallowing less air and chewing properly makes it easier on the digestive system and gives the brain the chance to realize that we’ve had enough food. This mindful eating approach lessens the likelihood of overeating, which is also one of the main culprits of bloating and other stomach discomfort! 

2. Avoid Overloading

Don’t make the common mistake of avoiding meals and snacks throughout the day to save your calories up for holiday meals. This strategy nearly always backfires and usually results in eating too much in one sitting - a major stress on the digestive system! A much better strategy is to follow hunger cues throughout the day so that you can enjoy your favorite foods in moderate amounts. By avoiding overindulging with large meals or constant grazing throughout the day, your body will thank you by avoiding the stomach pain and stomach discomfort that usually follows overeating. 

3. Limit Offenders

Being aware of any food intolerance and certain trigger foods so you can avoid or limit them will go a long way when it comes to knowing how to prevent bloating and other digestive issues. Some of the food culprits causing the most problems are highly fermented foods that aren’t easily digested in the small intestine. A group of carbohydrates known as the FODMAPS includes things like lactose from any dairy product and fructose from fruit. In some people, these foods may be poorly absorbed in the small intestine and instead they move through to the large colon where they are fermented by the gut bacteria causing gas pain and stomach bloating. Other common foods to consider limiting include wheat, artificial sweeteners (sorbitol, xylitol, mannitol), sulfurous veggies (onions, garlic, Brussel sprouts) as well as high fiber foods. 

4. Take Probiotics

Last but not least, if you’re feeling off balance from all of the holiday indulgences, and looking for a post holiday gut makeover guide, loading up on healthy bacteria like those found in the scientifically-proven and trusted Bio-K+ probiotics  helps to support digestive health by adding beneficial bacteria in your gut and ultimately it may balance your gut microbiota. A balanced gut microbiota means less intestinal gas and less bloating.

Given the clear link between probiotics and digestive health, choosing a premium quality and effective product like Bio-K+, created with a deep expertise in microbiome health, can truly make a difference in your health and quality of life!

When it comes to the holidays, there’s no need to sit back and avoid your favorite indulgences completely. By paying attention to the tips and tools mentioned above you can take charge of your belly and bloat, leaving you to enjoy the season along with all of the festive cheer!

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References

Browning, K. N., & Travagli, R. A. (2014). Central nervous system control of gastrointestinal motility and secretion and modulation of gastrointestinal functions. Comprehensive Physiology, 4(4), 1339-68.


Jef L’Ecuyer
About the author
Jef L’Ecuyer, Registered Dietitian
After her nutrition training at McGill University, Jef specialized in gastrointestinal health with a special interest in the microbiota and Irritable Bowel Syndrome. With Bio-K+, she continues on this path by making the world of probiotics more accessible to all.
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