Author – Phoebe Chan – BSc (Hons) Nutrition and Human Health
Christmas is a time of overindulgence, which often means discomfort and digestive issues. If you already have a sensitive gut, its prime time for bloating, abdominal pain, nausea and feeling overly full. This is usually due to an increase in fat, particularly saturated fatty foods like pigs in blankets, roast potatoes, creamy desserts and cheesy canapes. As a result, this can cause great concern for individuals who suffer from digestive issues and can be more of a time of concern about their symptoms rather than enjoying themselves.
Common Digestive Issues During the Festive Season
Indigestion
Most people will experience indigestion (also known as dyspepsia) which is a symptom used to describe unpleasant or painful sensations at the top of the abdomen or in the lower part of the chest. This is caused by eating a fatty or spicy meal, or if eating too quickly. It can also happen when we have had too much to eat, which is often the case during the Christmas period.
Heartburn & Reflux
Heartburn is a pain in the centre of the chest that occurs after eating, lying down or bending over is often described as ‘burning’. Acid reflux is the regurgitation of stomach contents into the oesophagus. Many people experience heartburn from time to time and usually there is no obvious reason why. Sometimes it can be caused or made worse by: certain food and drink, being overweight, smoking, pregnancy, stress and anxiety and stomach ulcers (8).
Bowel Changes
Some people may experience a change in bowel habits such as short-term constipation. Winter holidays can mean less activity and possible lower fibre intake due to a short change in diet. In addition, people tend to drink less water during the winter and may opt for hot drinks to keep warm. Therefore, more cups of tea or coffee are consumed, which may increase the risk of developing acid reflux and affect gut motility (9).
Wind & Bloating
Bloating is described as an uncomfortable feeling of fullness or pressure. Most people will feel uncomfortable if they have eaten above their fullness cues and consumed a particularly large meal. Rich meals that have a high content of fat can also delay the emptying of the stomach, which can be another cause of bloating.
Passing wind is a natural process, whether someone likes to admit it or not. The first food that comes into mind when talking about the festive season is Brussel sprouts which have a notorious reputation when it comes to wind. Other causes of increased wind are swallowed air, carbonated drinks, chewing gum, smoking and eating too quickly (2).
How to Avoid Bloating
Eat your greens: green vegetables such as spinach, kale and broccoli are loaded with fibre, which is known to support a healthy gut. At Christmas, the focus tends to be on big roasts and plenty of sweet treats, leading to constipation and bloating. Eating plenty of fibre, especially in the form of green vegetables, with help both.
Reduce your alcohol intake: consuming too much alcohol can impact the composition and diversity of the bacteria in your gut, leading to digestive issues. It can also affect the muscles of the intestines, slowing the transit time of food through the gut, leading to feeling overly full. Reducing alcohol intake can therefore relieve bloating.
Exercise: with all the eating, seeing family and playing with presents, exercise is rarely top of the agenda. Engaging in physical activity, such as walking, cycling, doing a home workout or even cleaning the house, has several health benefits ranging from weight loss to stress relief. Studies have associated higher levels of fitness with increased microbial diversity in the gut, with fit individuals showing a greater abundance of butyrate, which is a gut-healthy, short chain fatty acid (2).
Supplements to Avoid Bloating
Bloating will usually go away on its own, however if you are prone to it and feel you need extra support, here are a few supplements which may help:
Probiotics: increasing your probiotic intake may support gut health and decrease the severity of IBS symptoms including bloating, gas and abdominal distension.
Digestive enzymes: this help break down the nutrients in foods into smaller compounds to promote proper digestion. Although your body produces digestive enzymes naturally, a supplement may help alleviate bloating in some cases. One small study showed that digestive enzymes were as effective as a prescription medication at treating common gastrointestinal symptoms like bloating, nausea and indigestion (3).
Psyllium: a fibre derived from Plantago ovata, often found in supplement form. It adds bulk to stools to relieve constipation, a common cause of bloating. A study of 51 people with type 2 diabetes and constipation found that taking 10 grams of psyllium husk twice daily improved constipation symptoms and decreased blood sugar, cholesterol and body weight compared to the control group (4).
Tips to Manage Digestive Health
Mindfulness: stress and anxiety can upset your gut, especially with all the worries that creep up during the festive period. Taking time to do a few deep breaths or find a few moments of calm can be very beneficial. Chewing food well and taking time to eat your meal is also beneficial as this can reduce swallowed air, therefore reduce bloating.
Eat a colourful, varied diet: it can be very easy to eat a lot of beige food over Christmas, but this can limit the amount of nutrients we get, which may affect the gut and cause constipation or indigestion (5).
Stay hydrated: water is essential as it can help bulk and soften your stool. Being dehydrated can actually make you more constipated, which can cause abdominal pain and a whole range of other issues.
Don’t skip meals: try to include breakfast on Christmas day so you’re are less likely to feel hungry at lunchtime, therefore less likely to overeat. This can help reduce heartburn and acid reflux (7).
Frequently Asked Questions (FAQ’s)
Why do people often feel bloated during Christmas meals?
Christmas meals tend to be larger, richer, and higher in fat, sugar, and salt than everyday meals. Eating quickly, overeating, drinking alcohol, and consuming carbonated drinks can all contribute to bloating and digestive discomfort.
How can I prevent bloating before a big meal?
Eat normally during the day, stay hydrated, move a little, and avoid carbonated drinks or overly salty snacks beforehand.
Does alcohol cause bloating?
Yes. Alcohol slows digestion and can irritate the gut. Alternating alcoholic beverages with water can help.
How can I eat more mindfully?
Eat slowly, chew thoroughly, and pause between bites. Start with smaller portions and check in with your hunger before going back for more.
References
- https://www.olivemagazine.com/wellbeing/keep-a-healthy-balance/
- https://www.bbcgoodfood.com/health/health-conditions/how-to-support-gut-health-at-christmas
- https://www.healthline.com/nutrition/supplements-for-bloating#enzymes
- https://pubmed.ncbi.nlm.nih.gov/30219432/
- https://www.bbcgoodfood.com/health/health-conditions/your-christmas-gut-guide
- https://www.kingedwardvii.co.uk/health-hub/how-to-improve-your-digestive-health-8-powerful-tips
- https://gutscharity.org.uk/2024/12/understand-your-guts-at-christmas/
- https://www.nhs.uk/conditions/heartburn-and-acid-reflux/#:~:text=Heartburn%20is%20a%20burning%20feeling,oesophageal%20reflux%20disease%20(GORD)
- https://hartfordhospital.org/about-hh/news-center/news-detail?articleId=47846
