Digestion health tips to help combat Christmas bloating, heartburn and constipation
For those lucky enough, with Christmas comes lots of food. And while we should allow ourselves to enjoy hearty meals and indulgent desserts, doing this more often than normal over the festive period can lead to digestive issues.
But luckily, there are ways to ensure we don't miss out, while still looking after our digestive health.
Here, Boots superintendent pharmacist, Claire Nevinson, shares her top tips to help people relieve and reduce the likelihood of these common but unwanted effects of the Christmas diet on our gut and body.
Bloating
Whether you're already prone to this or not, the festive season can be a trigger.
"A common cause of bloating is gas in your gut, which can be caused by certain festive food and drinks, such as some vegetables including cabbage and sprouts, processed, sugary, spicy or fatty foods and fizzy or alcoholic drinks," Nevinson explains.
She suggests avoiding these foods in large quantities.
"Exercise can help to reduce bloating so consider going for a walk after eating as this may help ease symptoms by stimulating the digestive system," Nevinson adds.
"Eating quickly can also lead us to swallow more air and bloat, so try to slow things down when you’re enjoying a meal."
Heartburn
Heartburn can be caused or made worse by certain food and drink, or eating too much in one sitting.
"Heartburn creates a burning feeling in the centre of the chest, caused by stomach acid travelling up towards the throat. It’s advisable to eat small, more frequent meals, avoid alcohol intake and food or drink that might trigger symptoms, such as chocolate and fatty foods," Nevinson urges. Though remember, for those who suffer from heartburn, triggers can vary.
Nevinson advises avoiding eating within three to four hours of going to bed and avoiding wearing clothes that are tight around your waist.
"Medicines such as antacids or alginates can help ease symptoms – your pharmacist can recommend the most appropriate medicine for you. If your symptoms continue or don’t improve, you should see your GP," the expert adds.
Constipation
This one can really be a nightmare to endure, causing pain (unfortunately typically during social situations in the festive period).
"Causes of constipation can include changes to your diet or daily routine, being less active and spending long periods sitting or lying down, all of which are associated with the festive period. Other factors include not eating enough fibre and not drinking enough fluids," says Nevinson.
"Try to drink plenty of water, avoid excess alcohol and include some fibre in your diet, which is found in fruits, vegetables, and cereals.
"Daily movement can help you poo more regularly – consider a walk to break up the day if you’re finding your routine is more sedentary than usual at this time of year. Speak to a pharmacist if your symptoms persist as they can suggest a suitable treatment such as a laxative for short term relief."
Irritable bowel syndrome (IBS)
While IBS is typically a condition that someone lives with, Christmas can often be a trigger period for multiple symptoms.
"IBS is a common condition that affects the digestive system and causes symptoms like stomach bloating, diarrhoea, and constipation. Festive flare-ups of IBS can occur for those whose symptoms are triggered by rich foods and/or alcohol," says Nevinson.
"Everyday stress can also affect IBS, so seasonal stressors including shopping, cooking, travel and being busy visiting family may trigger IBS symptoms."
Looking after your gut health can help with keeping IBS symptoms at bay.
"The gut’s primary function is to digest and absorb minerals and nutrients from the food we eat. To keep your gut healthy, make sure you eat plenty of fibre such as wholemeal bread, brown rice, fruit and vegetables, beans and oats and drink plenty of water to aid digestion," Nevinson explains.
"Some people find cereals and grains may contribute to bloating, constipation or diarrhoea, if that’s the case you should get your fibre from fruit and veg instead. Limiting fatty foods which are harder to digest and avoiding any foods which you know trigger symptoms may also help. You may want to consider a gut-friendly supplement containing calcium which contributes to the normal function of digestive enzymes."
If you experience bloating, constipation and heartburn regularly, it is important to see your doctor to rule out any health conditions, and get advice on the best ways to help you personally relieve or prevent these symptoms.
If you have IBS, your doctor can also help to advise on what your triggers are and how best to manage your condition.
Consult a professional before taking medicines or supplements.
Read more: IBS signs and symptoms as Millie Mackintosh reveals struggles: 'It was really disrupting my life' (Yahoo Life UK, 5-min read)
Read more: Gut health: Foods to eat and avoid to improve your wellbeing (Yahoo Life UK, 8-min read)
Read more: What does your poo say about you? Molly-Mae Hague discusses nine-day constipation ordeal (Yahoo Life UK, 8-min read)
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