Thanksgiving is today, so you’re probably expecting to eat a lot, snack a lot, drink a lot of cocktails, and eat a lot more dessert than normal. You can enjoy all of these during the holiday season, but watch out for the possibility of bloating after overindulging. Here are some suggestions to help you avoid the discomfort this holiday season if previous holidays have left you uncomfortable full with gas and bloating.
Be mindful of the amount you eat. Digestive distress may arise from consuming excessive amounts of food too rapidly. Refrain from overeating before meals as this may result in rapid eating. To prevent being overly hungry, have little snacks throughout the day and eat sensible portions when you do eat.
Give your food a good chew. You might not be chewing your food as much as you should if you eat too quickly or talk while you eat. Bloat may result from your digestive system having to work harder to process this food. Before you take another bite, make sure you are giving your food enough time to be properly chewed.
Savor the companionship. The purpose of holiday meals is to enjoy the company of loved ones and to commemorate the day. Enjoy the people around you more than the food, even though eating can be a fun part of the experience. Spending time in conversation while putting less focus on the meal can help you eat more slowly and avoid overindulging.
1. Add ginger
Ginger, well-known for its zesty and spicy scent, might help reduce bloating in the stomach. This root’s ability to lower intestinal gas and quiet intestinal activity helps you feel less bloated. These advantages can be obtained by drinking a cup of ginger tea, eating pickled ginger after a meal, or sucking on a ginger candy. Ginger’s digestive benefits may be augmented by its potential to reduce nausea.
2. Drinking Water
Beyond just lowering bloat, staying hydrated has many advantages, but many adults tend to underestimate their fluid intake. All food items must pass through liquid in order to be processed through your digestive system. Digestion may be impacted by dehydration because it may leave your digestive organs less lubricated.If you frequently experience post-meal bloating, consider consuming a larger amount of water during the day. Aim for at least 80 ounces of fluid per day for adults, with at least half of that being water. Spread out this amount throughout your entire day, making sure you never go more than an hour without drinking anything, to optimize the benefits of fluids.
3. Get going
Another excellent strategy to support a healthy digestive system is movement. Try to do some light exercise after eating. This can be as simple as doing some light housework or as deliberate as taking a neighborhood walk. This motion might help with digestion and reduce bloating. Walking soon after a meal may also help with weight loss, which is good for your general health and wellness.
4. Lie down on your side
There may be some digestive advantages to lying on your side after eating, even though doing so could cause reflux. If you are feeling bloated, consider resting on your left side. This makes it possible for gravity to help with digestion by passing food through your intestines and stomach. Furthermore, studies suggest that sleeping on one’s left side may lessen the likelihood of experiencing symptoms associated with acid reflux disease.
5. Little meals for the remainder of the day
Bloat can occasionally be the result of your digestive tract being overloaded with more food than it can process rather than an internal chemical imbalance. For the remainder of the day, eat modest meals to support your body’s regular digestion. If you are bloated after lunch, eat two or three small snacks-sized portions the rest of the day instead of a large dinner. Simple-to-digest foods could also be beneficial, so for one of your smaller meals, try a soup with broth.
6. Steer clear of carbonated beverages
After overindulging, carbonation can exacerbate the bloat sensation and cause even more discomfort. Although drinking plenty of fluids can help reduce bloat, carbonated water, sodas, and other bubbly drinks may actually exacerbate the condition. If you like your drinks fizzy, stay away from them right before, during, and after meals. This can lessen the chance of bloat developing and ease it. It is preferable to have carbonated water during the day in between meals or with a small amount of food, such as a snack.