Tricks to Fight Holiday Bloat

What’s the problem with all of these holiday festivities? After a month of steadily increased overindulging, you may feel self-conscious about wearing your nicer party clothes due to an inevitable increase in bloating. Is there anything you can do? Never fear! Here are 5 ways you can adjust your diet to stave off that holiday bloat.

Know your fiber

We all know fiber is important for keeping us regular and churning. But, the quality and quantity of fiber we consume matters a great deal. Vegetables are naturally loaded with important fiber, as are fruits like berries and apples. Nuts and seeds are great foods to eat in moderation due to their high nutritional density.

Related: Probiotics vs. Prebiotics: What You Need to Know

Green bananas and cooked and cooled rice are loaded with resistant starch, an undigestible starch that feeds the good bacteria in your gut and acts as cleansing bulk. To keep bloat at bay during this season of holiday overindulgence, try consuming a good amount of fiber and protein at the start of your day — before your partying goes into full swing! This will keep everything moving along in your system through the festivities, even if you overindulge a little in the evening.

Bring on the probiotics

Eating foods rich in good bacteria can assist with and even improve digestion. Probiotic foods include yogurt, sauerkraut, tempeh, miso — really anything that is fermented.

(A word of warning: if you do not consume probiotics or probiotic foods regularly, do not start them all at once. Jumping into probiotics too quickly can actually cause bloating and GI distress — exactly what you are trying to avoid. You must gradually ease your body into them so that it has time to adjust its inner balance.

Limit carbonated beverages

Alcohol and carbonation are practically a recipe for bloating. If you’re concerned, opt for non-carbonated drinks — ahem, like water — and balance these out with your alcohol consumption. This way you’ll limit bloat and stay hydrated while having a jolly time.

Drink tea

A diuretic tea, like peppermint, chamomile or lemon, can help you feel less bloated and settle an upset stomach. Luckily, they are also hugely refreshing, and make for an excellent way to start your day upon waking. Just like a glass of lemon and water, herbal teas can stimulate your digestive tract, stave off bloating and jumpstart your hydration. Peppermint tea in particular has the power to reduce fermentation in your digestive tract, which is the root cause of bloating.

Related: Why You Should Drink Hot Lemon Water

Balance out the salt

If you’re indulging in a lot of salty foods, you may experience water retention, leading to serious bloat. To keep things in check, make sure you’re getting adequate levels of potassium. Potassium helps flush excess salt out of the body. Obviously potassium is found in bananas, but also dark leafy greens, carrots, avocados and potatoes.

You’re probably going to overindulge a little — it’s the holidays. But, by preparing your body, and by keeping your diet somewhat balanced throughout the days, you can worry less about holiday bloat. Instead, focus more on your friends and family during this happy time of year!

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169 comments

Marie W
Marie W28 days ago

thanks for sharing

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Jack Y
Jack Y2 months ago

thanks

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Jack Y
Jack Y2 months ago

thanks

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John J
John J2 months ago

thanks for sharing

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John J
John J2 months ago

thanks for sharing

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Paulo R
Paulo R3 months ago

ty

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Paulo R
Paulo R3 months ago

ty

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Paulo R
Paulo R3 months ago

ty

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John B
John B4 months ago

Thanks for sharing.

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natasha p
Past Member 5 months ago

I have severe bloat from ibs and nothin helps sadly. I tried all those listed.

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