Holidays are a time to enjoy with your friends and family, but for some people, digestive issues can cause discomfort and ruin the experience.

Here are some tips to help avoid digestive troubles while still enjoying all the delicious food and drinks that come along with the holidays:.

1. Don’t Skimp on Fiber

Fiber is essential for digestive health, but many holiday foods lack this crucial ingredient. To avoid constipation or other digestive issues, make sure to include plenty of fruits, vegetables, and whole grains in your holiday meals.

Some examples could be roasted Brussels sprouts, sweet potatoes, or a delicious fruit salad.

2. Mind Your Portions

Another common cause of digestive issues during the holidays is overeating. It’s tempting to indulge in all the delicious holiday dishes, but be mindful of how much you’re putting on your plate.

Eat slowly, and pay attention to your body’s signals of fullness. Enjoy the flavors of the food, but don’t overdo it.

3. Drink Plenty of Water

Drinking water is crucial for healthy digestion, especially when consuming a lot of rich, heavy foods. So be sure to drink plenty of water throughout the day to keep things moving smoothly. Try to aim for at least eight glasses of water per day.

If you’re drinking alcohol, be sure to alternate between alcoholic beverages and water or other non-alcoholic drinks.

4. Avoid Trigger Foods

If you know that certain foods tend to cause digestive issues for you, try to avoid them altogether. This could include spicy or greasy foods, foods high in fat or sugar, or foods containing dairy or gluten.

Instead, focus on healthy options that you know your body can handle.

5. Be Mindful of Food Combining

Food combining refers to the practice of eating certain foods together to aid digestion. For example, combining high-fiber foods like vegetables with protein-rich foods like beans or tofu can help prevent bloating and constipation.

Try to be mindful of the different types of foods you’re eating and consider how they might interact with each other to optimize digestion.

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6. Manage Stress

Stress can also play a role in digestive issues, so it’s important to manage stress levels during the holidays. This could include taking a walk outside, practicing deep breathing exercises, or finding time to do activities that you enjoy.

Avoiding arguments or potential conflicts with family members or friends can also help reduce stress levels.

7. Take Probiotics

Probiotics are beneficial bacteria that live in the gut and can help promote healthy digestion. Taking a probiotic supplement or eating foods that contain probiotics, such as yogurt or fermented foods, can help support the digestive system.

Just make sure to choose foods or supplements that have a high quality and are not loaded with added sugars.

8. Chew Your Food Thoroughly

Good digestion starts in the mouth, so it’s important to chew your food thoroughly before swallowing.

This helps break down the food into smaller pieces to ease the digestion process, and also helps prepare your stomach for the food it’s about to receive. Take your time and enjoy your food, and avoid rushing through meals.

9. Stay Active

Physical activity can also help improve digestion, so try to stay active during the holidays. This could include going for a walk after a meal, taking a yoga class, or simply taking the stairs instead of the elevator.

Even small amounts of physical activity throughout the day can make a big difference in digestive health.

10. Listen to Your Body

Finally, it’s important to listen to your body and pay attention to any signs of digestive distress.

If you’re feeling bloated, uncomfortable, or experiencing any other symptoms, take a break from eating and listen to what your body is telling you. Don’t ignore symptoms and continue eating, as this can make the problem worse.