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How to Beat the Boxing Day Bloat: 10 Tips for a Happy Gut

19th December 2023

The festive season is a time for joy, celebration and indulgence. However, the aftermath of festive feasting can sometimes often leave you feeling bloated and uncomfortable. If you find yourself battling the Boxing Day bloat, explore these 10 tips to help you support your gut health and relieve yourself of post-Christmas discomfort.

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1. Hydrate, Hydrate, Hydrate
Stay well-hydrated to support digestion. Water helps move food through your digestive system and prevents constipation, a common cause of bloating. Consider herbal teas or infused water for added flavour and digestive benefits.

2. Mindful Eating
Savour each bite and eat slowly. Take time to chew your food and place your knife and fork down between mouthfuls. This not only allows you to enjoy your food but also gives your body time to signal when it's full. Chewing around 30 times ensures that food is broken down enough for nutrients to be absorbed and you are producing enough enzymes to break down the food properly. You are also likely to get more signals that you are full rather than over-eating, causing you to bloat.

3. Ditch the Sprouts
Yes, there we said it! Whilst vegetables such as Brussels sprouts and cabbage might be a staple of the Christmas dinner table, they are also high in FODMAP, which if you suffer from symptoms of IBS, can add to discomfort. If you’re having greens go for dark green leafy kale and accompany them with fibre-rich vegetables, such as cauliflower, carrots, peas, squash and parsnips.

4. Cook Your Vegetables Well
Whilst no one wants to go back to pots of boiling cabbage, al dente vegetables could be a cause for an unhappy tummy. Under-cooked and raw vegetables can make it difficult for the digestive system to break down tough fibre causing it to irritate the digestive tract as it passes through.

Cooking your vegetables well by steaming veg, rather than boiling, frying or sauteéing will make sure you keep more nutrients than you lose. Add the steamed water back into any sauce or gravy you might be making, this gives you an extra nutrient bonus.

5. Probiotic Power:
Boost the healthy bacteria in your gut with probiotic-rich foods like yoghurt, kefir, sauerkraut, and kimchi. Probiotics introduce beneficial bacteria to your gut, supporting digestion and reducing bloating.

Check out our gut-healthy kimchi recipe here.

6. Gentle Movement
Engage in light physical activity after any big meals. A short walk can stimulate digestion and alleviate bloating. Avoid strenuous exercises, as they may have the opposite effect and lead to discomfort.

7. Herbal Helpers
Start your meal with a sip of digestive bitters which can help to relax your gut muscles relax the muscles in your gut that can cause cramping and bloating, as well as helping you break down and digest foods more effectively.

Peppermint and ginger teas have soothing properties that can ease digestive discomfort. Consider sipping on a warm herbal tea to calm your stomach and reduce bloating.

8. Choose Wisely
Make mindful choices about what you put on your plate. Opt for lean proteins, vegetables, and smaller portions to avoid overloading your digestive system and minimise the risk of bloating.

9. Manage Stress
High stress levels can impact digestion. Incorporate stress-reducing activities into your festive routine, such as deep breathing, meditation, or a warm bath. A relaxed mind contributes to a happy gut.

10. Post-Meal Digestive Aids
Consider natural digestive aids like fennel seeds or aloe vera juice to help soothe your digestive system. These can be consumed in moderation after a heavy meal to ease bloating.

By incorporating these tips into your post-Christmas routine, you can promote a healthier, happier gut and bid farewell to the Boxing Day bloat. Remember, it's all about balance and treating yourself and your body with kindness during the festive season.