Enjoying festive food without bloating

The festive season is a time of joy, laughter and abundant food.

- 

Tables brimming with rich sauces, sweet desserts and family favourites are part of what makes this time of year memorable. But for too many people, that same feast leads to uncomfortable bloating, abdominal fullness, gas and a sense of heaviness that dampens the spirit of celebration. The good news is that bloating is not an unavoidable part of the holidays. With mindful choices grounded in expert advice and an awareness of how our digestive systems work, you can still enjoy the flavours of the season without paying for it in discomfort later.The first principle in avoiding bloating is to understand why it happens. Bloating is essentially the feeling of excess gas or pressure in the digestive tract. It may result from overeating, eating too quickly, swallowing air while talking or consuming foods and drinks that lead to gas production. In festive gatherings, all of these factors often converge. People save their appetite for a big meal after a long day, they indulge in rich sauces and creamy desserts, and they sip fizzy drinks or alcoholic beverages that introduce gas into the stomach. The result for many is discomfort rather than delight.

Experts consistently emphasise the importance of pacing yourself at meals. “Eating slowly and mindfully allows your body to break down food more efficiently,” says a cardiologist and functional medicine expert who has written about digestive wellness. He explains that thorough chewing minimises the amount of air you swallow and gives your digestive enzymes a better chance to begin breaking down food properly in the mouth. This, in turn, reduces the amount of undigested food reaching the gut, where bacteria produce gas as they ferment it, contributing to that bloated feeling. When you eat slower and pay attention to the experience of eating, you give your gut the chance to signal when it is satisfied, which often happens before you are uncomfortably full.