Introduction
During holiday celebrations, consuming plenty of food gives everyone a sensation of heavy belly, indigestion, nausea, discomfort and a bloated feeling. Large portions make the digestive system work harder, leading to bloating; smaller meals are recommended to feel more comfortable and less bloating. Experts suggest ways to reduce this lethargy, overfed, and a bloated feeling during the holiday season. This article will provide certain ways to help stop abdominal or holiday bloating before it even begins.
What Is Abdominal Bloating?
Abdominal bloating is a feeling of fullness or tightness in the abdomen. It usually happens when the digestive system faces trouble in breaking down ingested foods. Because of this, gas builds up inside the gastrointestinal tract making the belly look bigger than usual, tender, and painful.
What Are the Ways to Stop Holiday Bloating Before It Begins?
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Do Not Overeat - Eating consistent meals and snacks will enhance digestion, and eating small portions regularly throughout the day is recommended to avoid overeating. This will help avoid eating excess during the celebrations. When a person waits too long between meals, they tend to be starved, leading to eating fast and too much, triggering abdominal bloating.
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Recognize Foods That Trigger Bloating - It is important to note portions, the food, timing, and emotions when symptoms of bloating are felt. By noting this, it will help identify the factors or foods that aggravate the symptom or trigger abdominal bloating. Eating large amounts of vegetables in one sitting, eating foods with large amounts of added sugar, fats, and sodium, and eating more fiber content tends to trigger bloating. Similarly, protein bars and certain diet foods contain sweeteners like other fructose or sorbitol, which easily trigger gas and bloating for many people.
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Add Greens to the Plate - Some vegetables that reduce bloating include kale, bok choy, spinach, chard, and asparagus. These vegetables are low in calories, packed with fiber, vitamins, and minerals, and have a high water content. They help them in reducing bloating. Including fiber in the diet by eating vegetables regularly reduces bloating and promotes healthy bowel movements. However, increasing the fiber content gradually is recommended rather than increasing the intake quickly, as it may result in more bloating. It is also advised not to increase the water intake when fiber intake is increased, as it can cause constipation and bloating. Vegetables like broccoli tend to cause more gas, so it is recommended to consume them in a cooked form rather than a raw form to decrease the chances of bloating.
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Switch Foods - Certain foods can be switched, and there are several ways to build a healthy relationship with food. For example, if the appetizer contains crackers or dairy-filled cheese balls, mix it up with fresh veggies, and pita. Instead of mashed potatoes, they can be switched with alternatives like sweet potatoes. Heavy cream in recipes can be cut into milk, and large amounts of salt can be alternated with flavorful spices like nutmeg and cinnamon. If switching foods look like too much work, it is advised to eat moderately. This switching will allow a person to enjoy food without overeating, thereby reducing bloating. It is also advised to avoid fizzy drinks like soda, beer, or champagne, as air swallowed when drinking them will enter the digestive system and cause bloating.
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Limit Alcohol Intake - Since alcohol is always part of holiday celebrations, drinking them after consuming heavy foods worsens the stomach symptoms. Alcohol is a substance that causes inflammatory reactions, increases water retention, slows down the digestion process, and also makes a person feel lethargic. When swelling occurs in the body, it results in discomfort, bloating, and gas. It is advised to leave visual reminders where it can be seen, set alarms on the phone to encourage sipping water, or use an app to track the water intake; to prevent dehydration while drinking alcohol. It is also advised to space out water and not to chug them all at once; to avoid abdominal bloating.
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Probiotic Supplements - An imbalance of good and bad bacteria in the gut can cause several digestive issues like bloating. Intake of probiotic supplements can reduce pain and symptoms of bloating and improve them.
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Peppermint Oil - Peppermint oil is derived from the plant's stems, flowers, and leaves. This oil has been shown to reduce symptoms of irritable bowel syndrome like bloating. The active component called menthol works by reducing the pain receptors of the stomach, and it also relaxes the colon muscles, relieving bloating and gas. Since peppermint oil interacts with certain health conditions and medications, it is always important to consult with the health care provider before starting the intake of peppermint oil. Another option is peppermint tea, which has a high concentration of flavonoids that helps calm the digestive tract bacteria, which causes increased gas and bloating. It also reduces any inflammation. Ginger tea can also soothe stomach discomfort.
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Mindful Eating - The first step in managing abdominal bloating is understanding how a person eats. Mindful eating is a great step in improving a person's digestive health. Mindful eating involves focusing while chewing, eating slowly, and avoiding distractions like phones, television, or laptops. Eating slowly involved spacing between each bite and savoring the flavors, allowing the brain to register any fullness cues fully. Chewing well means chewing food about 10 to 15 times and noticing the flavors and textures of the food. Most people eat while in front of their television sets, phones, or laptop, and they do not register any flavor or understand whether they are full. By focusing on the food, a person can experience their meal very intensely, especially the flavors, and eat with more satisfaction.
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Walking - Whenever a feeling of bloating is experienced after a heavy meal, walking around the block or doing mild exercises like cardio to reduce the bloating effect is advised. Walking for about twenty to thirty minutes several times a week will stimulate the gut peristalsis and moves the gas along the digestive tract, thereby improving bowel function. Consuming enough fiber and walking regularly can minimize constipation and other abdominal discomforts.
Conclusion
Most people face abdominal issues like bloating, gas, abdominal discomfort, and pain, especially during holiday celebrations when consuming excessive food. However, by incorporating certain lifestyle and dietary modifications, holiday bloating can be prevented even before it begins. Lifestyle modifications include walking after eating, mindful eating, and avoiding overeating. Dietary changes include eating more vegetables, limiting alcohol intake, and avoiding foods that trigger abdominal bloating and discomfort.
