5 Ways to Beat the Holiday Bloat and Enjoy the Season

The holidays bring joy and plenty of delicious food, but they can also get something far less festive: bloating. 

Between rich meals, sugary treats, and disrupted routines, it’s easy for your digestive system to feel off balance. 

Fortunately, a few strategies can help you enjoy every bite without the discomfort.

Here are five gastroenterologist-approved tips to help you beat the bloat and feel your best this holiday season, courtesy of  Dr. Patel and his team at Bay Area Gastroenterology Associates, LLC, in Trinity, Florida.

1. Slow down at meal time 

When you eat too quickly, you swallow extra air, and unfortunately, this is one of the most common causes of bloating. If you usually eat fast, try this instead:

• Take smaller bites
• Chew thoroughly
• Put your fork down between bites

Not only does this aid digestion, but it also gives your body time to signal when you’re full, which helps you avoid overeating.

2. Watch your salt and sugar intake

Holiday dishes are packed with salt and sugar, both of which cause water retention and bloating. 

Not only that, but the busiest season of the year may have you reaching for take-out more often than usual. Take-out foods tend to be heavily salted, which can only worsen water retention and bloating.

Try to balance indulgent foods with lighter options, like roasted vegetables, fresh salads, and lean proteins. When possible, drink water instead of soda or cocktails, which can cause bloating.

3. Go for a walk after you eat

After a big meal, resist the urge to crash on the couch. A short walk can benefit your digestion. It can move gas and food through your system more efficiently, and it can even lower your post-meal glucose levels.

You don’t need to go out for a 5K walk either. Even a 10 to 15-minute stroll can ease post-meal fullness and boost your energy.

4. Show your gut microbiome a little love

Your gut microbiome contains about 100 trillion (yes, trillion!) bacterial cells. All those beneficial microorganisms have several big jobs. They help with your immune function. They help with serotonin production. They even help your digestive system handle holiday foods. 

But if the balance of your gut bacteria shifts (where the “bad” bacteria start to outnumber the “good” ones), you’re more likely to experience bloating and gas, even when you’re not indulging in holiday meals. This imbalance in gut microbiota, known as dysbiosis, can lead to gas production and bloating.

Support your microbiome by consuming probiotic-rich foods, like yogurt, kefir, sauerkraut, or kimchi. Prebiotic foods, such as garlic, onions, and bananas, also help nourish healthy gut bacteria.

5. Talk to us before the bloating ruins your holidays

If your bloating doesn’t dissipate (despite a few lifestyle tweaks), it may be more than just holiday overindulgence. Chronic bloating can occur from conditions such as irritable bowel syndrome (IBS), lactose intolerance, or small intestinal bacterial overgrowth (SIBO). 

At Bay Area Gastroenterology Associates, Jigneshkumar B. Patel, MD, and Wendi Dinh-Bailey, APRN, can pinpoint the root cause of your symptoms and provide personalized treatment options to get better.

Don’t ignore persistent bloating or discomfort if it dampens your holiday season. To schedule an appointment, call us at  727-372-4500 or book online today.