The festive season is full of indulgence as we celebrate the holidays. However, eating to excess can trigger digestive issues and flare up existing conditions.
There are ways to help ease the effect on your digestion and manage your symptoms when eating and drinking over the festive period. In this article, I detail some handy tips for managing your digestive health over this season.
Why might my digestive system be affected by the holidays?
In a survey conducted by King Edward VII’s Hospital, two-thirds (67%) of adults surveyed admitted that they suffer from gastric complaints, such as acid reflux, diarrhoea, and indigestion, during the festive period.
During the holidays, we tend to overeat, drink high amounts of alcohol, and eat foods that are high in fat, salt, and sugar or are overly processed. Consuming food and drink like this is not good for your stomach’s microbiome, and changes to your regular routine can upset your digestive system.
Taking part in less physical activity than usual over this time can also affect how well your digestive system works, as exercise has been shown to benefit digestion. If you are less physically active, you may experience symptoms such as constipation or changes in bowel habits.
Ways to tackle your symptoms
There are ways to treat yourself during the holidays and avoid triggering digestive issues at the same time. I have listed some essential tips to prevent experiencing any gastric problems this season.
Limit high-fat, high-insoluble fibre foods
Foods that are too high in fat and insoluble fibre, such as roast potatoes, Brussels sprouts, or cauliflower cheese, take more time to digest and can cause adverse symptoms such as gas, abdominal pain, and bloating.
When eating, try to limit or avoid these types of foods if you know these will trigger symptoms. Ensure your plate has a diverse range of foods with plenty of nutrients and is low on greasy, fatty items.
Some gut-friendly food substitution suggestions include:
- Instead of fatty meats, such as beef or pork, opt for turkey, chicken, or fish (even a nut roast).
- Instead of roast potatoes, try roasted squash, parsnips, or sweet potatoes. You can also cook potatoes without roasting – steaming, mashing, baking, or air frying are healthier alternatives.
- Instead of vegetables such as Brussels sprouts or broccoli, opt for carrots, green beans, or spinach.
Drink lots of water
Keeping hydrated with water during the festive season is so important and a habit we often neglect for alternatives such as fizzy drinks and alcohol.
Food with high fibre can act like a sponge in the stomach, pulling water into your gut to help with digestion. However, not drinking enough water prevents fibre from working as it should and leads to constipation, sluggishness, and dehydration.
Carbonated drinks (fizzy drinks) can also cause excessive wind and bloating.
Try to drink at least 8 cups of water daily and limit the amount of fizzy drinks or alcohol you drink. Try to avoid caffeinated drinks during this time, as they can cause heartburn.
Try to keep active when you can
Finding time to exercise during the festive season can be challenging, particularly if it is dark and cold outside. It can be hard to motivate yourself! However, putting aside 30 minutes to an hour to do any form of exercise, such as yoga, outdoor walks, or even dancing, can significantly help your digestion.
Follow appropriate food hygiene
As people begin to cook large portions and food they’ve never cooked before to accommodate everybody they’re hosting, there is an increased risk that you may get food poisoning. Food may also be brought by others that have been stored at the incorrect temperature, which can also increase your risk.
Ways to avoid this include storing food at a cold temperature (below 5 degrees), using food within its use-by date, keeping raw food away from cooked food in the fridge, and not overstuffing the fridge with food.
Limit your portion sizes
As we treat ourselves, we tend to overeat and drink more than we are used to. Opt for smaller portions and limit the amount of alcohol (especially beer and wine).
Private digestive care
Managing your digestive health over the holidays is hard, so don’t do it alone.
At Digestive Health UK, we collaborate with some of the industry’s top dieticians to help you healthily implement a tailored diet that meets your needs and advise on what specific foods you may be triggered by during the holidays.
We offer private consultations, diagnostic tests, and treatment to determine what may be causing your symptoms and help you manage your condition. Contact us today to learn more.
