Tis the season for holiday parties, big family dinners, and nasty bloat! Unfortunately, such a symptom is not uncommon during Christmas and New Year. But this does not mean that nothing can be done. We will tell you how to get rid of bloating quickly and without drugs.
ContentWhy am I so bloated? How to get rid of bloating: doctor's advice How to treat diarrhea and constipation on holiday How to get rid of bloating: getting back to normal after the holidays
Use these tips, to make you feel better right away. WomanEL is sure that a few smart changes in the diet these days will help ease digestion.
Why am I so bloated?
Bloating is caused by gas produced by bacteria in the colon. Foods high in fiber, such as beans, broccoli, cauliflower, and Brussels sprouts, tend to cause more gas.
Another common culprit is dairy products. Some people are born lactose intolerant, but as they age, everyone loses the ability to digest lactose. Artificial sweeteners, sodas, chewing gum, and talking on the phone throughout the day, which makes you swallow excess air, also cause bloating.
How to get rid of bloating: doctor's advice
NEMG gastroenterologist Raquel Rosner says there are several ways to relieve bloating:
- Avoid overeating.
- Eat slowly.
- Watch your portion sizes.
- Focus on lean proteins and vegetables.
- Don't go overboard on high-fiber foods or dairy.
- Stick to small portions of carbohydrates, such as pasta or rice.
- Try drinking ginger tea after meals.
- Get up and walk after meals.
A hearty holiday meal can also cause unpleasant symptoms in those who suffer from acid reflux or heartburn.
“A lot of patients come to me with reflux, especially around the holidays, if they’ve overeaten. I always tell everyone to give themselves enough time to finish eating and stay horizontal,” says Dr. Rosner. “I usually recommend eating three hours before bedtime, and when you go to bed, make sure you’re propped up on at least one pillow to help your stomach empty and reduce the chance of reflux.”
If you're experiencing bloating after a big meal, over-the-counter gas medications can help get rid of the gas bubbles. However, Dr. Rosner doesn't recommend using anti-bloating supplements that don't have clinical research data.
There are foods that can help you get rid of bloating faster. We've written about them in this article.
How to treat diarrhea and constipation on vacation
Planning to go to Vacation? Traveling is another time when many people experience bloating in addition to constipation or diarrhea.
“When we go on vacation, it disrupts our daily routine. Often we eat different foods, we don’t know how they’re prepared. They’re likely to have more salt, more oil, more fat,” says Dr. Rosner. “Our gut senses the changes; it knows you’re not on your plate, and it processes the new food.”
If you’re planning a trip, it’s a good idea to have a laxative or over-the-counter anti-diarrhea medication on hand to help with unexpected digestive issues. Once you return from your trip, your gut will likely be back to its normal routine.
How to get rid of bloating: returning to normal life after the holidays
It is very important to move regularly, as this prevents bloating, Source: freepik.com
So you overate over the holidays, now what? Don’t be tempted to starve yourself or go on a juice cleanse. Instead, focus on eating a balanced, healthy diet that’s low in processed foods and think about affordable ways to improve your health.
“Consistency is key. Especially around New Year’s, people tend to set unrealistic goals that they can’t achieve, so set realistic expectations, one step at a time, so you can reach your goals,” says Dr. Rosner.
For example, if you love ice cream, limit it to twice a week. Once you’re comfortable with that, work your way down to once a week. Don’t forget to move your body! Regular exercise is a key to good health.
If time has passed and you're still experiencing issues like bloating, constipation, diarrhea, or fatigue, don't try to do an elimination diet on your own. Dr. Rosner says it could be a sign of another underlying condition, such as inflammatory bowel disease, that requires medical intervention.
We also shared a healthy miso soup that's recommended for bloating. Here's the recipe.
