5 Ways To Beat The Bloat This Christmas

5 Ways To Beat The Bloat This Christmas

The festive season is upon us, bringing joy, celebration, and let’s be honest—plenty of delicious food. From rich Christmas dinners to endless party platters, it’s no wonder many of us end up feeling uncomfortably bloated by Boxing Day. The good news? You don’t have to choose between enjoying your favourite holiday treats and feeling good in your body. Here are 5 ways to beat the bloat this Christmas.

1. Take a Digestive Enzyme Before Rich Meals

One of the most promising developments in bloating research centers around digestive enzymes, particularly lipase. A groundbreaking study published in the journal Gut and Liver found that taking an acid-resistant lipase supplement before high-fat meals significantly reduced feelings of stomach fullness in healthy individuals (source).

The research showed that participants who took 280mg of lipase before consuming a fatty meal experienced noticeably less fullness at 20 and 30 minutes after eating compared to those who took a placebo. Since Christmas meals are often rich in fats—think roast dinners with all the trimmings, creamy desserts, and buttery sides—this simple strategy could make a real difference.

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Lipase works by helping your body break down dietary fats more efficiently in the stomach. When fat digestion starts earlier in the digestive process, it can prevent that uncomfortable “too full” feeling that often accompanies festive feasts. Look for digestive enzyme supplements that contain lipase, or opt for multi-enzyme formulas that also include amylase for carbohydrates and protease for proteins. Take them just before your meal for best results.

2. Take a Post-Meal Walk (Even Just 10 Minutes!)

The simple act of walking after eating might be one of the most powerful anti-bloating strategies available—and it costs absolutely nothing. Multiple studies confirm what many cultures have practiced for centuries: a gentle walk after meals does wonders for digestion.

Research published in Gastroenterology and Hepatology from Bed to Bench compared the effects of a 10-15 minute post-meal walk to prescription prokinetic medications in people experiencing bloating. The results? Walking was actually superior to medication for reducing postprandial fullness and bloating symptoms (source).

Here’s why it works: Walking stimulates your digestive system through gentle abdominal muscle contractions, which promote movement of food and gas through your intestines. This natural “massage” effect helps prevent gas buildup and reduces that heavy, sluggish feeling after large meals. Studies show that even just 2-5 minutes of light walking can provide digestive benefits, though 10-15 minutes is optimal.

Pro tip: Keep your post-meal walk gentle and relaxed. A leisurely stroll at about 3 miles per hour is perfect—think window shopping pace rather than power walking. Vigorous exercise immediately after eating can actually worsen discomfort, so save the intense workouts for later.

3. Practice Mindful Eating and Portion Control

The festive period often disrupts our normal eating patterns, leading to rushed meals and overfilled plates. However, slowing down and eating mindfully can significantly reduce bloating and improve overall digestion.

When you eat quickly, you tend to swallow excess air, which contributes to gas and bloating. Additionally, it takes approximately 20 minutes for your stomach to signal your brain that you’re full. Eating too fast means you often consume more than your body needs before realising you’re satisfied.

Key mindful eating strategies for Christmas:

• Use smaller plates: This simple psychological trick helps with portion control without feeling deprived. Your plate looks full, but you’re actually consuming less.
• Chew thoroughly: Aim for around 20-30 chews per bite. This not only aids mechanical digestion but also gives your gut time to communicate with your brain.
• Put down your utensils between bites: This forces you to slow down and be present with your meal rather than rushing through it.
• Scan before serving: Before loading your plate at the buffet, survey all available options. This helps you make intentional choices about what you truly want rather than piling on everything at once.
• Prioritise protein and fiber: Fill at least half your plate with vegetables and lean proteins. These foods help you feel satisfied longer and support steady blood sugar levels, which can reduce cravings for seconds.

Remember, you don’t have to deprive yourself of your favourite holiday foods. Mindful eating is about enjoying them more fully while honouring your body’s natural hunger and fullness cues.

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4. Stay Hydrated (Especially When Drinking Alcohol)

Proper hydration is crucial for healthy digestion, yet it’s often overlooked during the holidays. Water helps break down food, absorb nutrients, and keep things moving smoothly through your digestive tract. When you’re dehydrated, your body compensates by pulling water from your colon, which can lead to constipation and bloating.

Alcohol, a staple at many Christmas celebrations, is particularly dehydrating. It acts as a diuretic, causing your body to lose more fluid than you’re taking in. This dehydration can worsen digestive discomfort and leave you feeling sluggish.

Hydration strategies for the festive season:

• Start your day with water: Begin each morning with a glass of warm water with lemon or ginger to jumpstart your digestive system and rehydrate after sleep.
• Aim for 8 glasses daily: Try to drink at least 64 ounces of water throughout the day, especially on days with large meals or parties planned.
• Alternate alcoholic drinks with water: For every glass of wine, champagne, or cocktail, drink a glass of water. This not only keeps you hydrated but also helps pace your alcohol consumption.
• Drink water before meals: Having a glass of water 15-20 minutes before eating can aid digestion and help prevent overeating.
• Watch carbonated beverages: While sparkling water is fine in moderation, excessive carbonated drinks can introduce extra gas into your digestive system, contributing to bloating.

Additionally, be mindful that thirst signals can sometimes be mistaken for hunger, leading to unnecessary snacking. Before reaching for that extra mince pie, try drinking a glass of water and waiting a few minutes to see if you were actually just thirsty.

5. Avoid Constant Grazing Between Meals

The abundance of Christmas treats—cookies on the counter, chocolates everywhere, cheese platters at every gathering—makes it tempting to graze continuously throughout the day. However, this constant eating pattern can significantly contribute to bloating and digestive discomfort.

Your digestive system needs time to rest and fully process each meal. When you’re constantly eating, you don’t give your gut the opportunity to complete its work, leading to incomplete digestion, gas buildup, and that perpetually full feeling.

Smart snacking strategies:

• Establish eating windows: Try to maintain regular meal times with 3-4 hours between eating occasions. This gives your digestive system adequate time to process food and rest.
• Avoid eating close to bedtime: Stop eating at least 2-3 hours before bed. Late-night eating can disrupt digestion and increase the likelihood of reflux and discomfort while sleeping.
• Be intentional about treats: Rather than mindlessly nibbling throughout the day, decide when you’ll enjoy holiday treats and sit down to truly savour them. You’ll likely find you’re more satisfied with less.
• Stock up on digestive-friendly snacks: If you do need to snack between meals, choose options that support digestion like fresh fruit, raw vegetables, or a small handful of nuts (soaked if possible to reduce enzyme inhibitors).
• Distinguish between hunger and habit: Before eating, pause and ask yourself if you’re physically hungry or just eating out of boredom, stress, or because food is available. This simple check-in can prevent unnecessary overeating.

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The Bottom Line

Beating the bloat this Christmas doesn’t require you to skip the festivities or deprive yourself of your favourite foods. Instead, these five evidence-based strategies—taking digestive enzymes, walking after meals, practicing mindful eating, staying hydrated, and avoiding constant grazing—can help you enjoy the season while keeping your digestive system happy.

Remember, the holidays are meant to be enjoyed, and a few indulgent meals won’t derail your health. By incorporating even just one or two of these strategies, you can significantly reduce uncomfortable bloating and feel more energised throughout the festive season.

Here’s to a Christmas filled with joy, delicious food, and a comfortable, happy belly!