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The holidays are coming up and we know it’s safe to say everyone's excited to take a break from work, focus on our loved ones, and eat some delicious food! Food, you say? 87% of our DotCom members who answered our poll confirmed they feel bloated after holiday meals, but let's be real, no one is trying to miss out! For a lot of us, holiday gatherings and foods hold so much feel good nostalgia. We over here at MULTI love to talk about balance, and doing what works for you. When it comes to that holiday bloat, here are some tips that can help your gut feel good.

 

TIPS TO CURB BLOAT DURING THE HOLIDAYS

  1. Stay Hydrated:
    • Drink plenty of water throughout the day. Water helps in digestion and can prevent you from over indulging. However, avoid drinking from straws!  When you go to sip a drink from a straw, you first suck in a straw-length volume of air, which ends up trapped in your stomach! (Northwest Medicine, n.d.)

  2. Eat Mindfully:
    • Pay attention to what and how much you're eating. Chew your food slowly and savor each bite. This can help prevent overeating (which is understandable with all of the holiday excitement) and reduce the likelihood of bloating (Mackeown, 2019). Listen to your body! 

  3. Limit Carbonated Drinks:
    • Carbonated beverages can contribute to bloating. Imagine all those bubbles in your belly––opt for water or herbal teas instead of sodas or carbonated drinks (Foley, A., Burgell, R., Barrett, J. S., & Gibson, P. R., 2014).

  4. Take Digestive Enzymes:
    • Some people find relief from bloating by taking digestive enzyme supplements which can help your body break down food more efficiently. Studies have shown that digestive enzymes can help relieve various common digestive complaints (Quinten, T., Philippart, M., Beer, T. D., Vervarcke, S., & Den Driessche, M. V., 2014)! 

  5. Move That Body:
    • Engage in some physical activity before or after your holiday meal. A short walk can aid digestion and help prevent bloating, not to mention give you some fresh winter air (Villoria, Albert M.D., 2006) ☻ 

  6. Manage Stress:
    • High-stress levels can contribute to digestive issues, and whether it's family (we know how it is), over packed schedules, or just the inability take a break––the holidays as fun as they are can be stress-full! Stress can affect this brain-gut communication, and may trigger pain, bloating, and other gut discomfort to be felt more easily (American Psychological Association. n.d.). Practice stress-reducing techniques such as deep breathing, meditation, yoga, or even just setting boundaries and doing what YOU need during the break to help keep your stress in check. 

  7. Consider Food Sensitivities:
    • If you have known food sensitivities or intolerances, be mindful of these and choose alternatives that are easier on your digestive system (Foley, A., Burgell, R., Barrett, J. S., & Gibson, P. R., 2014). This doesn't necessarily mean avoiding everything, but know what's in store if you eat something that could possibly make you bloat.

 

At the end of the day these are just a few TIPS not rules! Do whatever works for, and feels good for, you. Happy holidays friends! Sending you all the love, joy, and rest <3

 

 

 

Northwestern Medicine. (n.d.). How to beat the bloat. https://www.nm.org/healthbeat/healthy-tips/nutrition/how-to-beat-the-bloat

Melody Mackeown, mBANT. (2019, February 27). Mindful eating: A tool to fix your digestive problems. Nutritionist Resource. https://www.nutritionist-resource.org.uk/memberarticles/mindful-eating-a-tool-to-fix-your-digestive-problems

Foley, A., Burgell, R., Barrett, J. S., & Gibson, P. R. (2014). Management Strategies for Abdominal Bloating and Distension. Gastroenterology & Hepatology, 10(9), 561-571. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991532/

Quinten, T., Philippart, M., Beer, T. D., Vervarcke, S., & Den Driessche, M. V. (2014). Can the supplementation of a digestive enzyme complex offer a solution for common digestive problems? Archives of Public Health, 72(Suppl 1), P7. https://doi.org/10.1186/2049-3258-72-S1-P7

Villoria, Albert M.D.; Serra, Jordi M.D., Ph.D.; Azpiroz, Fernando M.D., Ph.D.; Malagelada, Juan-R. M.D., Ph.D.. Physical Activity and Intestinal Gas Clearance in Patients with Bloating. American Journal of Gastroenterology 101(11):p 2552-2557, November 2006. 

American Psychological Association. (n.d.). Stress effects on the body. American Psychological Association. https://www.apa.org/topics/stress/body

Foley, A., Burgell, R., Barrett, J. S., & Gibson, P. R. (2014). Management Strategies for Abdominal Bloating and Distension. Gastroenterology & Hepatology, 10(9), 561-571. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991532/

 

 

 

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