This blog post was written by Dietitian Sarah Keogh.
The holiday season is here, bringing festive cheer, indulgent feasts, and sometimes… unwelcome bloating. With all the rich food and sweet treats on offer, it’s no wonder many of us feel a little sluggish this time of year. But don’t worry, we’ve got you (and Santa!) covered with some simple tips to keep your gut happy and healthy this Christmas.
Why Am I Feeling Bloated?
Before diving into solutions, it’s important to ask why you might be bloated. Bloating can result from a range of issues, including:
- Coeliac disease
- Irritable bowel syndrome (IBS)
- Constipation
- Other medical conditions
If bloating is persistent, it’s always best to consult your GP first to rule out any serious issues. Once you have the all-clear, it’s time to act.
Top Tips for a Festive-Friendly Gut
1. Load Up on Fibre
Around 80% of people don’t eat enough fibre. During the festive season, it’s easy to rely on sugary snacks and skip those fibre-rich foods that keep your gut happy. Aim for 25g of fibre per day with:
- Fruits
- Vegetables (roasted Brussels sprouts, anyone?)
- Wholegrain breads
- Beans and lentils
- Chia seeds and nuts
Fibre helps keep your gut moving, preventing constipation and the dreaded festive bloat.
2. Love Your Microbiome
Your gut bacteria play a key role in digestion. Support your microbiome with these festive-friendly options:
- High-fibre foods: Add variety with colourful veggies in your Christmas dinner.
- Fermented foods: Enjoy some creamy yoghurt, cheese, kefir, or a slice of sourdough as part of a festive platter (or charcutier board).
- Probiotics: If needed, consult a dietitian for the right probiotic to keep your gut in balance.
3. Stay Hydrated
Don’t let the chilly weather stop you from drinking enough fluids. Fibre absorbs water as it moves through your gut, helping everything run smoothly. Aim for 6-8 glasses of water per day and add a festive twist with herbal teas like peppermint or chamomile.
4. Check for Coeliac Disease
Did you know that 20% of people with IBS symptoms actually have coeliac disease? If you’re struggling with gut issues, it’s worth asking your GP for a test. Remember, you need to be eating gluten for at least six weeks before testing.
5. Festive Foods for a Happy Gut
Incorporate gut-friendly foods into your holiday meals to stay comfortable while celebrating:
- Porridge for breakfast
- Roasted chickpeas as a snack
- Oranges as a sweet treat
- Broccoli as a side dish
- Blueberries for dessert
The festive season is all about enjoying yourself, and that includes feeling good from the inside out. By taking care of your gut, you’ll be ready to eat, drink, and be merry without worrying about bloating. And don’t forget—Santa needs his energy too! Help him beat the bloat by leaving out gut-friendly snacks like carrots or a glass of water with his cookies.
