Are you feeling bloated these holidays?
1 in 10 women experience bloating, distention and abdominal discomfort, even when they haven’t over-eaten. In fact, it’s not uncommon to be feeling (and sometimes showing!) the effects of the festive season well before you sit down to eat any roast turkey or pudding!
Endless Christmas parties, work functions and family get-togethers result in changes to eating patterns, irregular meal-times and over-indulging in rich foods, fried foods, party foods and special treats. Add in a few late nights, some festive cocktails and a dash of last minute shopping stress and you’ve got the perfect recipe for holiday bloat.
Ugh!
In today’s blog, we’ll help you work out whether you are experiencing bloating, distention or both and give you 7 strategies to beat the bloat these holidays.
What is bloating?
Abdominal bloating is a common symptom that refers to a sensation of fullness, heaviness and discomfort in the belly. It is often accompanied by feelings of gassiness, sluggishness and fatigue.
Bloating can be a one-off post-feast inconvenience or an ongoing source of irritation. It’s one of the most reported symptoms in people that suffer from Irritable Bowel Syndrome (IBS).
Is recurring bloating a problem for you? If so, maybe it’s time to check in with your GP or healthcare provider.
Are bloating and distention the same thing?
The terms bloating and distention are often used interchangeably, but technically there is a difference (-although, seriously! I feel like we’re splitting hairs!)
Bloating refers to the sensation of abdominal swelling, while distention refers to an actual increase in measured abdominal size. Researchers have found that girth measurements can increase by 12cm over the course of the day. Yes, 12 cms. No wonder our pants feel tight!
The difference between bloating and distention can seem fairly academic because many experience both symptoms simultaneously. And when we do, out come our favourite pair of elastic pants from the back of the wardrobe.
Bloating, with or without visible distention, has been reported to affect up to 96% of patients with functional gastro-intestinal disorders such as IBS, as well as 10-30% of the general population. So it’s not just you!
What causes bloating?
The causes of bloating are varied and complex, with insufficient data to identify a single culprit. But holiday bloating IS real and the two likely factors contributing to the dreaded bloat are:
1. Too much of a good thing: Food is at the very heart of the festive season and it’s easy to accidentally over-indulge or eat too much food at one time. Skipping meals in preparation for Christmas functions and/or turning up to events hungry often results in over-eating. And it’s hard to keep track of how much you’re actually eating when grazing platters and hors d'oeuvres are continuously doing the rounds at parties.
2. Too many ‘sometimes’ foods: It’s hard to stop at one Christmas treat when there are so many tasty morsels on the menu and everyone has gone to so much effort. But holidays are often a time when the rules don’t apply so “sometimes” foods become “everyday” foods. “Sometimes” foods are high in sugar, fat and salt. Combined with extra caffeine, alcohol and sweet treats, it’s no wonder our digestive systems are revolting!
7 key ways to beat the bloat
If you want to avoid loosening your belt at the dinner table, here are 7 ways to avoid holiday bloat:
1. Plan your plate (and choose a small plate). Prioritise protein and veggies first, before filling up with pastries and bread rolls.
2. BYO gut-friendly foods.
3. Eat before you go and don’t skip meals in preparation or as compensation for attending an event.
4. Don’t sit next to the snack bowl.
5. Select 1 dessert instead of sampling the entire dessert bar.
6. Drink alcohol in moderation and skip the eggnog!
7. Choose tap water, not carbonated or sparkling water.
Bloating remedies
What if you’re already feeling bloated? What now?
Keep moving. While it’s near impossible to keep to your regular exercise schedule over Christmas, keep moving regularly. In fact, going for a walk rather than going “guts up” on the couch after a large meal is a much better idea.
In the midst of a heatwave, turning to a hot water bottle for comfort isn’t really an option. Why not try some gentle yoga poses instead, along with a tummy massage? If things get really uncomfortable, talk to your pharmacist about some over the counter options such as simethicone, probiotics, digestive enzymes and ginger.
Moving forward
Don’t stress! The festivities wont last forever and you can always take active steps to get back in control of your gut health in the New Year. But until then:
Stick to a high fibre breakfast, prioritising soluble fibres.
Keep moving. While it’s near impossible to keep to your regular exercise schedule over Christmas, keep moving regularly. In fact, going for a walk rather than going “guts up” on the couch after a large meal is a much better idea.
Stay hydrated and drink plenty of water
And get back to basics. A balanced meal plan with lots of clean eating will get your tummy back to normal in no time.
And once the festive celebrations are over, New Year is a great time for a new start. If bloating is a regular intruder, why not try the low fodmap diet? If you’re fodmap curious, you can read our blog and watch our explanatory video here. If you don’t have a dietitian or not sure who has undergone fodmap training, just email us and we’ll send you a list of roadmapped trained dietitians in your area.
Enjoy the festive season
One final reminder…
The festive season is supposed to be FESTIVE. So enjoy this special time with your family (if you’re lucky enough to be able to share Christmas around the same table).
And we’ll be back in the New Year to support you and your gut health!