January 16, 2024

After a holiday season with big meals, snacking, desserts and a fair few drops of alcohol, it is very common for people to feel bloated. If you’re feeling uncomfortable after an overindulgence then here are 7 tips to help with it.

1. DON'T SKIP MEALS

Don't skip meals

While it is logical to think that skipping meal will help reduce that feeling of fullness, it can actually make you feel hungrier having adapted to larger portions and tempt you to indulge again! So having smaller but regular portions can help.

2. EAT EASY TO DIGEST FOOD

Eat easy to digest foods

One of the common reasons for bloating can be rich in fibre diet; while beneficial, fibre is also difficult for body to break down and can slow down body’s digestion process. Eating cooked vegetables and fruit can help as the fibre is partially broken down & it will be easy to digest. You can also incorporate yoghurt (it contains probiotics) and grains (they can act as prebiotics and make you feel fuller for longer) into your diet.

3. DRINK PLENTY OF WATER

Drink plenty of water

Hydration is important when you've eaten more than you’re used to, especially as water helps to support liver through the digestion process! Sipping water regularly over the course of the day is always better than drinking loads in one go. 

4. GET THOSE STEPS IN

GET THOSE STEPS IN

Staying active is not only important for joint & muscle health but also beneficial for the digestive system. Regular movement can help to stimulate the stomach, getting things churning along and easing that bloating feeling. 7,000 to 13,000 steps per day are recommended to maintain an active & healthy lifestyle and a brisk 30-minute walk at a regular pace can help burn up to 170 calories and make you feel good too!

5. ADD SPICES TO YOUR DIET

Add spices to your diet

These 3 spices are perfect to help reduce bloating

  1. Ginger is great to help reduce intestinal gas, allowing body to work through the digestive process faster. It can also help alleviate nausea experienced from overindulgence.
  2. Cinnamon can help reduce sugar cravings, providing a feeling of fullness and boosting metabolic rate.
  3. Turmeric can help stimulate the gallbladder to produce bile, allowing the body to break down fats into fatty acids faster, aiding the digestion process.

6. AVOID CARBONATED DRINKS

AVOID CARBONATED DRINKS

Carbonated drinks can add unnecessary discomfort to someone already feeling bloated so it is helpful to avoid them!

7. DON'T BE HARD ON YOURSELF

Don’t be too hard on yourself

It’s easy to blame yourself for this feeling but sometimes a small period of indulgence with friends & family can be great for mental wellbeing! 

CONCLUSION

It is important to work at your own pace and not overwhelm your body; prioritise your wellbeing and always listen to your body.

Note: the above article is for information purposes and is part of the natural remedies to common problems. If you have specific concerns or persistent health problems, please contact your GP.


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