It’s that wonderful time of year: the holiday season! The holidays are typically spent gathering with loved ones, and of course, around plenty of food and tempting treats. While delicious, this holiday fare can also wreak havoc on digestion, causing symptoms such as heartburn, constipation, and abdominal bloating. Let’s take a closer look at some of the most common diet-related troubles and how to enjoy a more comfortable holiday season.
Diet troubles:
Consuming too much food:
During the holidays, we often spend long amounts of time sitting with friends and family while eating a substantial amount of food in one sitting. Overeating increases stomach distension, resulting in uncomfortable reflux, bloating, and abdominal discomfort. Keep an eye on portion sizes or try using a smaller plate.
Eating too quickly:
It can take 20 minutes from the time you start eating until your brain sends out signals of fullness. If you eat too quickly and don’t chew food effectively (remember, your stomach does not have teeth!), it can lead to indigestion. Eat slowly, put your fork down between bites, and chew food well.
Eating too late:
Lots of holiday dinners and gatherings extend well into the evening. Try not to lay down or go to sleep after eating, especially a large meal. This can trigger reflux and other symptoms of indigestion. Ideally, stop eating 2-3 hours before bed.
Heavy meals and rich treats:
During the holidays, we often over-indulge in high-fat foods such as rich desserts and sauces. Unfortunately, these foods are common triggers of digestive upset. Try reducing excess fat in recipes by baking or grilling instead of frying. Additionally, try sampling dishes instead of heavily indulging.
Lack of fiber:
Many holiday foods and treats are refined and lack fiber. Fiber supports regularity and prevents constipation. It also helps you feel full, which can prevent overindulging and digestive upset. Be sure to eat a balanced diet of whole foods through the season and consider fiber supplementation.
Beverage Triggers:
Alcohol is often overflowing around the holidays. Whether you’re drinking wine, eggnog, or mixed drinks, alcohol relaxes the lower esophageal sphincter, encouraging reflux. Plus, one too many cocktails can result in nausea or vomiting, so moderation can be helpful. Coffee, tea, and soda can also trigger symptoms like reflux since caffeine increases acid in the stomach. So, moderating these drinks can also be helpful. Always include plenty of water with your other beverages.
Acidic and spicy foods:
Foods like tomatoes (pasta sauce) and vinegar (salad dressing, mayonnaise and ketchup) are known to trigger reflux. Spicy foods can also be irritating for many. Acidic beverages like coffee apply as well. Try to limit these foods, especially if they are known triggers, to avoid excess irritation.
Product Spotlights:
The following products all support healthy digestion and can be used to prevent or relieve symptoms that occur during the holidays and beyond.
Res-Q All Essential Enzymes:
This complete blend of nine different digestive enzymes helps to break down all components of foods, including protein, carbohydrates, fat, and lactose in milk for improved digestive health. It aids in overall digestion and provides natural relief from symptoms such as heartburn, abdominal bloating, gas, and burping.
Res-Q ProBiotic:
Our microbiome can become easily disrupted, especially during the holidays. Too many desserts or too much alcohol is enough to upset the balance of bacteria in your gut. Each capsule of Res-Q ProBiotic provides 20 billion colony forming units (CFUs) of healthy bacteria. It supports a healthy digestive tract, regularity, and relieves symptoms such as abdominal bloating.
Res-Q Land 'n' Sea Fiber:
This formula contains both insoluble and soluble. Insoluble fiber moves bulk through your intestines, which helps to prevent constipation. Soluble fiber prolongs emptying time and helps you feel full. This can prevent overindulging and its associated digestive upset. Since fiber tends to be especially lacking during the holidays, supplementation is beneficial to keep your digestive tract running smoothly.
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Dr. Melissa Josselson, NDDr. Josselson earned her undergraduate degree from the University of Pittsburgh. She then earned her Doctor of Naturopathic Medicine degree (ND) from Southwest College of Naturopathic Medicine in Tempe, AZ, a 4-year graduate-level naturopathic medical school and one of five accredited schools in the U.S. |
