The holiday season is a time of joy, celebration, and, of course, indulging in delicious food with loved ones. While it’s a wonderful time to bond and enjoy festive meals, it can also lead to digestive issues for many people. With the abundance of high-fat foods, irregular meal schedules, and overeating your digestive system can take a hit during this time of year. We spoke to Dr Archana Batra, Dietician, and a Certified Diabetes Educator, who listed digestive issues you may encounter during the holidays and simple tips to keep your gut healthy while still savouring those special meals.
Common Digestive Challenges During the Holidays
1. Acid Reflux
A common digestive issue that many people face during the holidays is acid reflux. The combination of fatty foods, rich desserts, and spicy dishes can trigger acid reflux in individuals. “Acid reflux occurs when stomach acid moves back into the oesophagus, causing a burning sensation or discomfort in the chest. Foods like fried items, chocolate, spicy snacks, and carbonated drinks are common culprits. To avoid acid reflux, it’s important to limit or avoid these trigger foods and opt for lighter, more easily digestible meals,” said Dr Batra.
2. Bloating
Bloating is another prevalent issue, especially when indulging in foods like onions, beans, or carbonated beverages, which can produce excess gas in the digestive system. Drinking through a straw can also introduce excess air into the stomach, contributing to bloating. While some bloating is normal, excessive or painful bloating can be uncomfortable. According to a 2023 study, approximately 18% of the general population experiences bloating at least once a week. The prevalence of bloating tends to decrease with age, is more common in women, and is closely linked to abdominal pain.
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3. Constipation
“The holiday season’s indulgent eating habits can lead to constipation. Dehydration, lack of fibre, and irregular eating patterns during the holidays can cause digestive sluggishness. When you’re not getting enough water or fibre, it can affect the regularity of your bowel movements, leading to constipation,” added Dr Batra. This can be further exacerbated by changes in meal timing or eating more processed foods than usual. It’s important to ensure you’re getting plenty of water, and fibre-rich foods, and maintaining a consistent eating schedule to keep your digestive system functioning smoothly.
4. Overeating
Overeating is perhaps the most common digestive issue during the holidays. With so much tempting food, it can be easy to consume large portions of heavy meals. However, overeating puts excess pressure on the stomach and digestive system. It can cause discomfort, slow down digestion, and increase the risk of acid reflux. Eating large portions of rich food can leave you feeling sluggish and bloated, making it harder for your body to properly digest the food.
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Tips to Manage Digestive Health During the Holidays
Despite these challenges, there are several ways to enjoy the holiday season without compromising your digestive health. Here are some simple and effective tips shared by Dr Batra to keep your gut happy:
- Eat Slowly: Eat your food slowly because it enhances the dining experience and aids digestion.
- Chew Properly: Chewing the food properly helps to break down the food into small pieces, which helps the stomach to process easily without causing any discomfort.
- Stay Hydrated: Individuals should sip 7-8 glasses of water because it can support digestion and prevent constipation. On the other hand, avoid sugary beverages as they cause dehydration.
- Balance Your Plate: Add a variety of food to your meal. Balance your plate by adding vegetables, lean proteins, grains, healthy fats, leafy greens and fruits as they provide healthy digestion.
- Stay Physically Active: Physical activity plays a crucial role in managing digestive health. Activities like walking, running, and dancing help individuals to reduce bloating and manage stress.
- Follow the Routine: Try to follow the routine of meal times and sleeping patterns during holidays because consistency can prevent disruptions.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issues to avoid complications.]