It’s the most wonderful time of the year, where many of us overindulge in mince pies and roast potatoes.
But dealing with a bloated belly during the holiday festivities is the last thing on our Christmas list, especially if you want to dress up for the big day.
A combination of heavy festive foods, alcohol and stress, and more time spent sedentary indoors can lead to sluggish, bloated bellies.
Nutritionist Signe Svanfeldt from healthy eating app Lifesum has explained why we bloat so much over the festive period, and her top tips on how to prevent it.
She told the Mirror: “Feeling bloated can be due to multiple reasons, for example, stress, specific food items, eating habits, intolerances or allergies.
“Christmas bloating can be due to eating large quantities of foods, eating food items that we aren’t so used to or drinking alcohol along with a meal.
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“It can also be due to eating heavy foods rich in butter or cream, or fried foods, which can cause an upset, bloated stomach and even heartburn.”
Bloating makes us feel fuller and larger than usual, and is sometimes accompanied by a stomach ache or discomfort – it can also lead to increased flatulence.
The health expert added that feeling bloated is usually nothing to be concerned about, but if it happens regularly and causes a lot of pain and discomfort, you should see a doctor to find a suitable method to relieve the symptoms.
“If the bloating is due to intolerance or allergies, it can be harmful for our health, for example, eating gluten when you have celiac disease,” Signe says.
What are the top 3 foods to cause bloating?
According to the nutritionist, the top three foods that cause bloating include:
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Fatty, fried foods
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Food rich in FODMAPs such as garlic, raw onion, apples and pears
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Carbonated beverages
What are the top five tips to avoid bloating?
Signe has revealed her top tips on how to avoid bloating this festive period – from eating slowly to sitting down.
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Chew the food properly to help the body digest it. Too large pieces of food in the intertract can cause bloating.
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Eat slowly and don’t rush meals. Focus on the meal and give the food and yourself the time it deserves.
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If you know you are sensitive to bloating, avoid fizzy drinks such as sparkling water, beer, sodas or sparkling wine.
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Sit down while eating, and don’t walk or stand up. Give your body the best condition possible to digest the food eaten. We also tend to be more stressed and unaware of the food we eat if we do multiple things at once, so sit down and focus on eating when doing so.
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If you already feel bloated, take a brisk walk.
Finally, and most importantly, have fun and enjoy the bloat-free festivities.
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