Everyone’s Christmas celebrations will look a little different, but we can all agree that delicious food and drink (and hopefully lots of it) should be part of the big day. After all, there’s nothing quite like coming together with friends and family to enjoy a tasty meal.

But as tasty as all that food and drink is, there’s no denying that this time of year can bring about more than its fair share of bloating. If you’ve ever found yourself curled over in pain at 6pm on Christmas Day, you’ll know what we’re talking about. All that eating and drinking can play havoc with your gut, and while a bit of fullness and bloating is normal after a big meal, being in real pain isn’t.

That doesn’t mean you need to be concerned about enjoying all the festive deliciousness, though – far from it. We’re firm believers in the ‘eat whatever you want’ mantra here at Strong Women, and nobody wants to spend Christmas Day worrying about what they’re eating and drinking. Instead, we want to focus on the extra steps you can take to help support your gut health and reduce your chance of painful bloating, so you can focus on having lots of much-deserved fun. And with 80% of our immune system in our gut, it makes good sense to give it some extra support at this time of year.

So, to give you all the tips you need to support your gut this festive season, we spoke to Nikki Lamprecht, dietician and spokesperson for the gut health supplement brand Jerms.  

Whether it’s prosecco, beer or soft drinks, many of us up our fizzy drink intake at this time of year, and that can quickly lead to excessive bloating. There’s nothing wrong with having a few fizzy drinks to get you in the spirit, but if you find it’s a big trigger for bloating, then you might want to limit the number you have.

The way you drink your drinks – both fizzy and still – can also have a knock-on effect on your gut, Lamprecht explains. “While it’s tempting to gulp down that festive cheer, sipping your drinks can help to prevent excess air from getting into your gut,” she says.  

When you’re eating with friends and family, it’s easy to get carried away with the conversation and stop paying attention to what you’re eating. But that can spell bloating disaster.

“Don’t treat your food like it’s a race,” Lamprecht says. “Did you know that you should be chewing your food around 30 times per bite? That’s because when we chew properly, we release saliva that contains digestive enzymes that help to break down our food. Undigested food can sit in the stomach and ferment – contributing to bloating and gas.”

We know, we know – after a big meal, the idea of doing anything active can be hard to face. But incorporating some movement into your Christmas routine could make a difference to how bloated and uncomfortable you feel come later in the day.

Going for a short walk is as far as you need to go. “After a big meal, resist the urge to hibernate, and instead, take a stroll outside,” Lamprecht suggests. “Moving helps your digestive system to do its thing and can help to release excess gas that may be trapped along the digestive tract.” 

At the very least, try to avoid lying down after you eat. That post-lunch nap may seem tempting, but it has the power to limit gravity’s effect on the digestive tract, leading to a slower digestion process, which can trigger indigestion and bloating.

“It’s generally recommended to wait at least two or three hours after eating before lying down,” Dr Dominic Greenyer, director and GP at The Health Suite, previously told Strong Women. “This ensures your body has enough time to initiate the digestive process and move the food from your stomach into the small intestine.” 

If you know certain foods spell disaster for your gut, then simply cutting down your intake or staying away from them entirely could be a simple intervention.

Brussels sprouts can be particularly tricky, Lamprecht points out. “They’re not everyone’s best friend when it comes to bloating, so maybe ease up on those if you’re feeling a bit puffy.”

Trying to limit the amount of salt in your food – for example, by not adding extra when you’re sat at the table – can also make a difference to how bloated you feel. While the reason for this is not yet fully understood, experts believe it’s to do with the increase in water retention that’s triggered as a result.  

Staying hydrated is one of the easiest things you can do to support your gut health when your food intake increases. This is especially important if you’re drinking lots of alcohol.

“Hydration is like a gut superhero,” Lamprecht explains. “Water swoops in, kicks out the excess sodium and waste and leaves your gut feeling fresh.”

A good way to keep your hydration levels up is to have a glass of water alongside your festive drink of choice – try to take a sip of water every time you drink from your other glass.  

Your gut doesn’t get time off just because it’s Christmas, so any gut-friendly habits you can keep up during the festive season will provide some much-appreciated help.

These might include maintaining good fibre intake, ensuring you’re eating a range of different plants (lots of delicious roasted veggies are perfect for this) and including fermented foods in your diet where possible. 

Images: Getty