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Holiday Bloat: The 5 Best Ways To Fix It

Holiday Bloat

The holiday season is a time of joy, celebration, and delicious food. However, if you find yourself battling digestive issues, or holiday bloat, the festivities can quickly turn into a source of stress. The thought of deviating from your regular routine and indulging in different foods may trigger anxiety about how your stomach will react, especially if bloating is a common concern.

I get it…

I can vividly recall a time in my life when digestive issues cast a shadow over the holidays. The fear of bloating led me to restrict myself from enjoying the festive feasts, only to find myself more bloated than ever. It was a frustrating cycle that continued until I realized that my approach to the holidays needed a paradigm shift.

If you’re someone who dreads the holiday season due to digestive concerns, rest assured that there are effective strategies to help you navigate this period without sacrificing the joy of indulging in your favorite foods.

Embrace Mindful Eating

One key revelation that transformed my approach to holiday gatherings was embracing mindful eating. Rather than fixating on restrictions, focus on savoring each bite. Chew your food slowly and pay attention to the flavors and textures. Mindful eating not only enhances the enjoyment of your meals but also promotes better digestion.

Stay Hydrated

Proper hydration is often overlooked but plays a crucial role in preventing bloating. Drink plenty of water throughout the day, especially before and after meals. Hydration aids digestion and helps your body process the festive fare more efficiently.

Optimize Fiber Intake

While it might be tempting to avoid fiber, especially during the holidays, it is essential for maintaining a healthy digestive system. Choose fiber-rich foods like fruits, vegetables, and whole grains to support regular bowel movements and prevent constipation, a common cause of bloating.

Incorporate Digestive Aids

Consider incorporating natural digestive aids into your routine. Ginger tea, peppermint, and fennel seeds are known for their digestive properties and can help alleviate bloating. Including these remedies in your post-meal routine might provide the relief you need.

For those searching for answers to bloating during the holidays, implementing these strategies can make a significant difference. Mindful eating, proper hydration, fiber intake, and natural digestive aids are key elements to keep bloating at bay. By adopting these practices, you can enjoy the festive season without the fear of digestive discomfort.

Below are 5 ways to fix your holiday bloating by focusing on your meal hygiene and improving stomach acid production. 

To further optimize digestion and minimize bloating, consider addressing stomach acid levels and meal hygiene. Adequate stomach acid is crucial for breaking down food effectively. Here are tips to enhance stomach acid and improve meal hygiene without eliminating foods:

  1. Apple Cider Vinegar

Incorporate a teaspoon of apple cider vinegar in a glass of water before meals (do this through a straw to protect your tooth enamel). This can help regulate blood sugar, stimulate stomach acid production and promote better digestion.

  1. Bitter Foods or Bitter Tinctures 

Include bitter foods in your meals, such as arugula, dandelion greens, or radicchio. Bitter flavors can naturally enhance stomach acid secretion.

  1. Chew Food Thoroughly

Take the time to chew your food thoroughly. Proper chewing initiates the digestive process in the mouth and signals the stomach to release adequate acid for further digestion. Chewing also decreases the ‘load’ on digestion by making sure that food is properly broken down by the time it reaches your stomach. 

  1. Maintain Meal Timing

Establish a consistent meal schedule to regulate your body’s digestive rhythm. Avoid eating too close to bedtime to allow your stomach ample time to process food.

  1. Ginger Infusions

Sip on ginger tea between meals. Ginger has anti-inflammatory properties and may support a healthy digestive system by promoting proper acid levels. Ginger will also get your bowels moving and promote complete bowel movements. 

Remember, optimizing digestion is a holistic process that involves various lifestyle and dietary factors. By incorporating these suggestions into your routine, you can enhance stomach acid production and improve meal hygiene, contributing to a more comfortable and enjoyable holiday season.

Struggling with holiday bloat and don’t know why? Take our free quiz: Why am I Bloated to learn what is causing your bloat and how to fix it. 



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Hi, I’m Dr. Heather

Registered dietitian and helps people struggling with bloating, constipation, and IBS find relief from their symptoms and feel excited about food again.

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Dr. Heather Finley