Beat Festive Bloat: Enjoy the Holidays Without the Discomfort
The countdown to Christmas is on, which means indulging in mince pies, mulled wine, and other tempting festive treats. However, overindulging can lead to that dreaded holiday bloat, putting a damper on your festive cheer.
Don’t worry, you can still enjoy the holiday season without feeling like a stuffed turkey!
We spoke to Dr. Emma Derbyshire, a public health nutritionist and advisor to PrecisionBiotics, to understand the causes of bloating and get some helpful tips on how to enjoy the festive period without succumbing to abdominal discomfort.
What Triggers that Holiday Bulge?
Bloating often manifests as feelings of fullness, pressure in the abdomen, a visibly larger stomach, stomach pain, discomfort, or even rumbling. Varying in intensity from mild to severe, it can significantly impact comfort levels.
“The most frequent cause of bloating is gastrointestinal gas,” explains Dr. Derbyshire. “This can stem from digestive issues and is often linked to eating too quickly, food intolerances, or food allergies that cause gas buildup.”
Other factors contributing to the unpleasant feeling include hormonal fluctuations during the menstrual cycle, which can cause water retention and bloating. Anxiety also plays a role, often leading to swallowing air, and pre-existing medical conditions like irritable bowel syndrome can exacerbate bloating.
Why Some People Blob More Than Others
“Individuals have varying susceptibilities to bloating, influenced by factors like food intolerances, Irritable Bowel Syndrome (IBS), and an imbalance in gut bacteria,” notes Dr. Derbyshire. “An unhealthy gut microbiota, often attributed to a diet high in processed foods loaded with fat, sugar, and salt, can be a contributing factor.”
The Festive Recipe for Bloat
“Bloating is often exacerbated during the holidays due to overindulgence,” Dr. Derbyshire acknowledges. “Holiday meals tend to be rich in fat, sugar, and refined carbohydrates. These delicious treats are easy to eat quickly and in large amounts, making them difficult to digest.”
“Adding to the mix is the stress of the season and the temptation of excessive alcohol consumption, both of which can contribute to bloating.”
Simple Strategies for a Bloat-Free Holiday Season
Feeling ready to reclaim your holiday cheer? Try these expert tips to prevent bloating during the festive season:
Cut Back on Cruciferous Vegetables
“Reducing your intake
How can people prevent or reduce bloating while still enjoying holiday meals?
## Beat Festive Bloat: Enjoy the Holidays Without the Discomfort
**Host:** The holidays are a time for indulgence, but all those delicious treats can sometimes leave us feeling uncomfortably bloated. Dr. Emma Derbyshire, a public health nutritionist and advisor to PrecisionBiotics, is here to help us understand why we bloat, especially during the holidays, and share some tips for beating that festive bulge. Welcome, Dr. Derbyshire!
**Dr. Derbyshire:** Thank you for having me.
**Host:** So, doctor, what’s the main culprit when it comes to holiday bloating?
**Dr. Derbyshire:** The most common cause is gastrointestinal gas [[1](https://abcnews.go.com/Health/feeling-bloated-holiday-season-bloating-prevent/story?id=59418467)]. This often arises from digestive issues and can be exacerbated by typical holiday fare.
**Host:** Ah, so those rich, heavy meals, sugary treats, and maybe even a little extra alcohol can contribute?
**Dr. Derbyshire:** Absolutely. Overeating, consuming high-fat foods, sugary drinks, and even carbonated beverages can all lead to increased gas production and bloating.
**Host:** What are some tips we can follow to enjoy the holiday feasts without feeling miserably bloated?
**Dr. Derbyshire:** There are definitely ways to enjoy the holidays without sacrificing your comfort.
* **Pace Yourself:** Avoid rushing through meals. Eat slowly and mindfully, allowing your body time to digest.
* **Control Portions:** It’s tempting to overindulge, but try to stick to reasonable portion sizes.
* **Hydrate:** Drinking plenty of water throughout the day can aid digestion and help prevent bloating.
* **Choose Wisely:** Opt for lean protein, fresh vegetables, and whole grains over heavy, processed foods.
**Host:** Excellent advice! Those are definitely things we can all incorporate into our holiday celebrations. Thank you so much for sharing your expertise, Dr. Derbyshire. We hope these tips help our viewers enjoy a bloat-free holiday season.
**Dr. Derbyshire:** You’re very welcome. Happy Holidays!
