The holiday season is one of the most delightful and exciting times of the year. Families and friends gathered around a table to share food, laughter, and love.
However, it’s not uncommon to overindulge in festive treats and drinks, which can lead to digestive issues and discomfort. But don’t worry, we’ve compiled 30 practical tips to help you digest a lavish holiday feast without the unpleasant side effects.
1. Prepare Your Body Before the Feast
Start your day with a light, healthy breakfast that includes fiber-rich foods such as oatmeal, fruits, and veggies. These can jump-start your metabolism and help keep you full throughout the day and prevent overeating.
2. Hydrate Yourself Regularly
Drink plenty of water throughout the day. It’s essential to stay hydrated and flush out toxins from your body. Avoid drinks that are high in sugar or caffeine, such as soda, coffee, or alcohol. They can dehydrate you and lead to digestive discomfort.
3. Take a Quick Walk After Eating
Instead of lounging on the couch after your meal, take a 20 to 30-minute walk to help your stomach digest food better. It can also help regulate your blood sugar and burn off some of those extra holiday calories while improve digestion.
4. Start with Small Portions
Don’t overload your plate with food at the beginning of your meal. Begin with a moderate portion of your favorite dishes and wait 15 minutes before deciding which food to have more of.
This approach gives your brain time to realize that you’re full and reduces your chances of overeating.
5. Chew Your Food Slowly and Mindfully
Chewing your food, mindfully savoring your taste, and eating slowly give your brain time to signal your stomach when it’s full. It also helps break down food into smaller pieces that can be better digested by your stomach and intestines.
Try to take small bites, put down your fork and knife, and enjoy the food.
6. Don’t Eat While Standing or Walking
Mindlessly picking at food while you’re standing, walking, or doing other things distracts you from eating mindfully and enjoying your food. It can also lead to overeating and digestive discomfort.
7. Avoid Skipping Meals
Skipping meals to “save” your appetite or calories for a later meal can lead to overeating, bloating, and discomfort.
Make sure you have balanced meals throughout the day, even if you’re planning to enjoy a lavish holiday feast for dinner.
8. Plan and Prioritize Your Favorite Foods
Before digging into the buffet, take a few minutes to scan all the dishes and choose your favorites. Then, prioritize them and indulge in those first.
Doing this will help you to indulge in the foods that you enjoy the most and to avoid wasting precious calories on food that you don’t love.
9. Eat More Fiber-rich Foods
Include more fruits, vegetables, and whole grains in your meal. These fiber-rich foods can help regulate your digestion and promote a feeling of fullness, reducing overeating. Make sure to add them to your plate before diving into other heavier foods.
10. Avoid Eating Late at Night
Eating right before going to sleep can cause acid reflux, bloating, and discomfort because your body does not have enough time to digest the food.
It’s best to finish eating at least two to three hours before bed to help your food digest properly.
11. Limit Your Sugar Intake
It’s okay to indulge in dessert, but keep in mind that sugar is highly processed, difficult for your body to break down, and can cause inflammation.
Choose a moderately sweet dessert and consider pairing it with a protein-rich food such as nuts, to stabilize blood sugar levels and help digest the sugar more efficiently.
12. Drink Herbal Teas
Herbal teas such as ginger, chamomile, and peppermint can aid in digestion and reduce inflammation. Sipping them after a meal can soothe your stomach and help your food digest more quickly.
Related Article
Easy ways to avoid holiday food comas
13. Use Digestive Enzymes
If you’re prone to indigestion, consider taking digestive enzymes before you have your meal. These enzymes can help break down food in your intestine and reduce gas, bloating, and discomfort.
14. Take Probiotic Supplements
Probiotics are beneficial bacteria that live in your gut and help break down food. They can be found in fermented foods such as yogurt, kefir, and sauerkraut or in probiotic supplements.
Taking them regularly can improve your digestion and reduce discomfort.
15. Keep Your Meals Balanced
Avoid overloading your plate with only rich, calorie-dense foods. Instead, aim for balance and a variety of foods, including lean meats, vegetables, fiber-rich carbs, and healthy fats. This approach can help keep your stomach full and reduce overeating.
16. Eat Mindfully and Without Distraction
Eating mindfully means focusing on your food and enjoying each bite. Avoid any distractions such as TV, smartphones, or computers. These can take away from the joy of eating and lead to overeating and digestive issues.
Instead, socialize with your loved ones, enjoy the ambiance, and relish the delicious flavors of your food.
17. Avoid Overloading on Salt
Salt can lead to water retention and bloating, especially if you consume it in excess. Opt for salt-free herbs and spices to add flavor to your meal instead of relying on salt.
18. Avoid Fried and Greasy Foods
Foods that are high in fat and fried such as fried chicken, French fries, and tempura can slow down your digestion process, leading to bloating, discomfort, and heartburn. Limit these foods to avoid indigestion.
19. Be Mindful of Alcohol Intake
Alcohol can cause dehydration, stomach irritation, and inflammation, leading to discomfort and indigestion. If you decide to drink, alternate between alcoholic and non-alcoholic drinks, drink water regularly, and avoid sugary alcoholic cocktails.
20. Take breaks and Rest
If you’re feeling full and uncomfortable, take a break, and rest. Lying down for a few minutes can help your stomach digest food more efficiently and reduce your discomfort. This can help you enjoy the rest of your meal or go for another round!.
21. Listen to Your Body’s Cues
Pay attention to your body’s signals and stop eating when you feel full. Overeating can lead to discomfort and indigestion. If you’re still hungry, take a break, and come back for another round.
22. Use Antacids if Necessary
If you’re prone to heartburn or acid reflux, consider bringing antacids with you to the feast. They can help neutralize the acid in your stomach and reduce your discomfort.
23. Take Deep Breaths
Deep breathing can help you relax, reduce stress, and slow down your eating pace. When your body is relaxed, you can digest your food more efficiently, and reduce bloating and discomfort.
24. Get Enough Sleep
It’s essential to get enough sleep to regulate your metabolism and digestion. Make sure to get seven to nine hours of sleep each night to support healthy digestion.
25. Maintain a Regular Exercise Regimen
Exercise regularly to improve bowel movements, reduce inflammation, and promote good digestive health. Even a simple 20-30 minute walk can aid in digestion and reduce bloating and discomfort.
26. Avoid Tight Clothing
Wearing tight clothing can restrict your abdominal muscles and lead to digestive discomfort. Avoid tight-fitting clothes, such as skinny jeans or tight belts, to allow your stomach to digest food properly.
27. Massage Your Stomach
A gentle massage of your stomach can help promote digestion and reduce bloating and discomfort. Use your hand and massage in a circular motion, moving clockwise.
28. Chew on Fennel Seeds
Fennel seeds contain a compound that can help reduce inflammation and promote digestion. Chew on a few fennel seeds after your meal to reduce bloating and heartburn.
29. Practice Good Posture
Sitting up straight can reduce pressure and tension on your stomach, leading to better digestion. Practicing good posture also helps your body breathe more efficiently, reducing stress and inflammation.
30. Be Kind to Yourself
Finally, be gentle with yourself and enjoy the holiday season. Don’t beat yourself up if you indulge in one too many servings or have digestive issues. Give your body time to recover, be kind to yourself, and return to your healthy habits slowly.
