As we head into the festive season, bloating is a common complaint. Rich food, extra helpings and disrupted routines can make digestion sluggish and leave you feeling puffy, tight or uncomfortable.
The good news is that some everyday foods, drinks and small lifestyle shifts can help ease that pressure, without making you feel restricted or deprived.
“One of the foods that will really help with bloating is ginger. It’s known for its ability to support digestion," explains So Nutrition's Sarah Osborne. "That’s because it stimulates gastric motility, which means food moves through your system a little more efficiently. It also has anti-inflammatory effects, which can calm the stomach and ease that heavy, uncomfortable feeling."
Bananas and berries can help too as they’re are a great source of potassium, which helps regulate fluid balance and reduce water retention. Berries are naturally high in fibre, supporting regular bowel movements and gut health – both key to easing bloating.
Other fruits that can help are kiwi and rhubarb. Kiwi contains actinidin, an enzyme that helps break down proteins and can prevent bloating, whilst rhubarb is high in fibre and can gently stimulate digestion, helping to ease that uncomfortable fullness. Avocados deserve a mention as well, as they provide healthy fats and fibre that support digestion.
Sarah Osborne continues: “Yoghurt with live cultures can be a useful source of probiotics, supporting digestion and helping to reduce bloating, particularly in people who struggle with lactose intolerance.
“Vegetables such as carrots, asparagus, and sweet potatoes can be kinder on the gut for those who experience bloating regularly so when you’re planning your festive meals, look at incorporating those where you can."
There are several teas too that you should stock up on for the season that will support a gentle gut reset and help keep you hydrated. Green tea is great for beating the bloat as it has anti-inflammatory properties that can help calm the digestive tract and support smoother digestion.
Peppermint tea is a go-to for many because it relaxes the muscles of the gut and helps trapped air move through more easily. The menthol in peppermint can be especially soothing after a large meal.
Fennel tea is also a classic digestive aid. Its natural compounds can relax the gut and help release trapped gas. A warm cup after a meal can work quickly and is a gentle, soothing way to ease bloating.
But bloating isn’t just about what’s on your plate, as Sarah Osborne explains: "How you eat, how you move afterwards and what you drink all play a part. Small changes can make a big difference and let you enjoy the season without discomfort.
“Start with slowing down. The digestion process actually begins when you think about eating, and when you see and smell the food. Then chewing breaks down your food, so taking your time to chew properly will leave less work for your busy digestive system and boost saliva production. When you eat fast, you also swallow more air, which can lead to bloating. It takes twenty minutes for your stomach to recognise that you're full, so give your brain time to process the message!”
So Nutrition's top tips to minimise bloating during the festive season
· Eat slowly and chew properly
Taking your time to eat means you’ll reduce bloating by supporting your digestive system and reducing excess air intake.
· Walk after a meal
A short, gentle walk can stimulate digestion and ease trapped air.
· Avoid lying down straight after eating
Give your body time to digest before sinking into the sofa. If you do rest, keep your upper body slightly elevated.
· Loosen waistbands
Tight clothes can add extra pressure when you’re already feeling bloated.
· Sip, don’t gulp
Fizzy drinks, beer, and drinking quickly can all increase bloating. Small sips are easier on your gut.
· Pace your portions
Enjoying food in smaller amounts over a longer period can help prevent that heavy, stretched feeling.
· Stay hydrated
Hydrating with water or herbal teas throughout the day can also make a noticeable difference in reducing bloating and will help balance the late nights and alcohol that often come with the party season.
Visit our recipes page to try our Ginger and Turmeric Tea.
