The holidays are a time for joy and celebration, but they can also be a time for overindulging in rich, hearty foods. If you suffer from bloating, this can make the season feel less than festive.

To help you enjoy the holidays without discomfort, we’ve compiled 30 tips for beating bloating this holiday season.

1. Start Your Day with Water

Drinking water first thing in the morning can help flush out toxins and reduce bloating. Aim for at least 8 ounces to start your day off on the right foot.

2. Limit Your Sodium Intake

Salt can cause your body to retain water, leading to bloating. Keep an eye on your sodium intake and opt for low-sodium options whenever possible.

3. Practice Portion Control

Large portions can put strain on your digestive system and cause bloating. Aim to eat smaller, more frequent meals throughout the day to keep your digestion moving smoothly.

4. Stick to Your Routine

If you have a regular eating schedule, try to stick to it as closely as possible during the holidays. This can help your body adjust to the influx of new foods and prevent bloating.

5. Stay Active

Physical activity can help keep your digestive system moving and reduce bloating. Take a walk, hit the gym, or do some yoga to stay active during the holidays.

6. Cut Back on Alcohol

Alcohol can dehydrate your body and lead to bloating. Limit your intake or opt for non-alcoholic options like seltzer water with a splash of juice instead.

7. Use Digestive Aids

If you know you often suffer from bloating after meals, consider trying some digestive aids like probiotics or digestive enzymes to keep things moving smoothly.

8. Avoid Carbonated Drinks

Carbonated drinks can cause gas to build up in your digestive system, leading to discomfort and bloating. Opt for water or unsweetened tea instead.

9. Skip the Gum

Chewing gum can cause you to swallow air, which can lead to bloating. If you need to freshen your breath, try mints or a mouthwash instead.

10. Take Your Time Eating

Eating quickly can cause you to take in more air and lead to bloating. Take your time to savor your meals and enjoy the experience.

11. Choose Simple Foods

Rich, heavy foods can be harder for your body to digest and lead to bloating. Opt for simpler, whole foods like fruits, vegetables, and lean proteins instead.

12. Be Mindful of Your Food Sensitivities

If you have food sensitivities or intolerances, be mindful of what you’re eating during the holidays. Avoid trigger foods to prevent bloating and other uncomfortable symptoms.

13. Reduce Stress

Stress can cause your digestion to slow down and lead to bloating. Take time to de-stress with activities like meditation or deep breathing.

14. Chew Your Food Thoroughly

Thoroughly chewing your food can help break it down more easily and prevent bloating. Aim to chew each bite thoroughly before swallowing.

15. Use a Heating Pad

A heating pad can help ease discomfort and bloating. Use it on your abdomen for a few minutes after meals to promote digestion.

16. Cut Back on Processed Foods

Processed foods can be high in sodium and other additives that can cause bloating. Opt for whole, natural foods as much as possible.

17. Get Enough Fiber

Fiber can help keep your digestion moving smoothly and prevent bloating. Aim for plenty of fruits, vegetables, and whole grains in your diet.

18. Avoid Late Night Eating

Eating too close to bedtime can cause your body to work harder to digest food and lead to bloating. Aim to finish your last meal of the day at least two hours before you go to bed.

19. Don’t Overdo It with Caffeine

Caffeine can be dehydrating and lead to bloating. Limit your intake of coffee, tea, and other caffeinated beverages.

20. Be Mindful of Your FODMAP Intake

FODMAPs are types of carbohydrates that can cause digestive discomfort in some people. If you know you have issues with FODMAPs, be mindful of what you’re eating during the holidays.

21. Eat Probiotic-Rich Foods

Probiotics can help promote digestive health and reduce bloating. Eat more fermented foods like kefir, kimchi, and miso to increase your probiotic intake.

22. Avoid Tight Clothing

Tight clothing can put pressure on your abdomen and lead to bloating. Opt for loose, comfortable clothing during the holidays.

23. Take a Break from Eating

Take a few minutes to rest and relax after eating. This can help your body digest your food more efficiently and reduce bloating.

24. Be Mindful of Your Beverages

Sugary beverages like soda and juice can cause bloating. Stick to water or unsweetened tea and coffee.

25. Eat Protein with Every Meal

Protein can help keep you feeling full and prevent overeating, which can lead to bloating. Aim to include a serving of protein with every meal and snack.

26. Don’t Overcook Your Vegetables

Overcooked vegetables can be harder to digest and lead to bloating. Opt for lightly steamed or sautéed vegetables instead.

27. Avoid Eating Too Quickly

Eating too quickly can cause you to swallow more air, leading to bloating. Take your time and chew your food thoroughly for better digestion.

28. Enjoy Your Food Mindfully

Eating mindfully can help you savor your food and prevent overeating, which can lead to bloating. Pay attention to the flavors and textures of your food as you eat.

29. Use Ginger to Soothe Digestion

Ginger has natural anti-inflammatory properties that can help soothe digestion and reduce bloating. Try ginger tea or add fresh ginger to your meals.

30. Be Kind to Yourself

Remember that the holidays are a time to enjoy yourself and spend time with loved ones. Be kind to yourself if you do experience bloating and remember that it’s temporary.