It’s Christmas Day. You started off with a bit of fizz and a few snacks, before making it to lunchtime and the onslaught of roasties, stuffing and multiple kinds of meats – all washed down with plenty of delicious wine. Then there was pud and a creamy liqueur. Now it’s 3pm and you’re sweating. You’re bloated, uncomfortable and there’s a kind of acid reflux thing going on doesn’t feel entirely safe. 

Bloating and gut trouble is so common at this time of year. And while it’s nothing to worried about (Christmas week is just that – a week), biting off more than you can chew can be uncomfortable. So what exactly is happening in the body to make you feel this wretched? 

The first answer is quite simple, explains Dr Peter Brukner, nutritionist, dietician, sports physician and author of A Fat Lot of Good. “Eating too much food means your stomach has to expand to hold it all. This expansion activates special sensors in the stomach lining, which then send messages to the brain telling you that you’re overly full. That can give a feeling of discomfort and bloating.”

Digestive gas – formed when gut bacteria starts to break down partially digested foods that are rich in fibre or carbohydrates – can also cause stomach issues. Salty foods are another offender, as they can cause fluid retention which “can make your stomach feel swollen and bloated”, explains Dr Brukner. 

Research shows that eating low-fibre, processed foods delays feelings of fullness because fibre decreases levels of ghrelin, the ‘hunger’ hormone. Foods high in fat and sugar also trigger the release of the feel-good hormone dopamine, making us want to eat more of them. This explains why indulging in a classically British (and downright delicious) ‘beige’ buffet can leave us feeling like an over-inflated balloon.

So, what can we do to reverse these issues? Unfortunately, there’s no miracle cure – but there are several quick and easy things you can do to alleviate digestive discomfort. 

Avoid fizzy drinks

A refreshing soda might sound ideal after a big meal, but all those bubbles aren’t going to do you any good when it comes to feeling human again.

“Carbonated drinks can introduce excess air into the digestive system, leading to gas build-up, and that can slow down digestion and make it harder for your body to break down and absorb nutrients efficiently,” explains Sas Parsad, founder of The Gut Co.

“Many fizzy drinks also contain ingredients that can disrupt your gut health. High fructose corn syrup (HFCS) is commonly used as a sweetener and promotes the growth of harmful bacteria in the gut, while artificial sweeteners like aspartame and sucralose can reduce the number of beneficial bacteria and cause gut inflammation. Phosphoric acid can also irritate the gut.”

Sip a herbal tea

Take a booze break with a mug of warm, herbal tea. “Herbal teas like peppermint and ginger can be helpful in relaxing the digestive tract,” says Rachel Acseo, certified nutritionist and founder of supplement brand Nature Provides. “Ginger is well-known for its natural ability to support digestion by stimulating digestive enzymes and easing bloating.”

Peppermint, which Acseo describes as “the stomach healer”, has antispasmodic effects and works to relax intestinal muscles. This “allows trapped gas to pass – alleviating bloating”, she explains. “Peppermint also reduces inflammation in the abdomen and can support bile flow, which aids the body’s digestion of fats.”

Try a spot of breathwork

Studies show that stress can negatively impact digestion, thanks to our body’s weird and wonderful gut-brain axis. If you’ve gone home for Christmas and find that you’re back in a stressful family dynamic, there’s a good chance that your digestion might suffer. 

“Stress triggers the ‘fight or flight’ response, which can disrupt normal digestive processes by reducing blood flow to the digestive organs,” explains Dr Chris Mohr, registered dietician and fitness and nutrition advisor at BarBend. “This may cause symptoms like gas, bloating and irregular digestion speeds.”

Dr Mohr suggests sitting down and practicing slow, deep nasal breathing to help relax after a big meal: “This kind of breathing stimulates the ‘rest and digest’ response of the parasympathetic nervous system, making it a great space for digestion by calming your system and improving oxygen exchange.”

Apply a little heat

Many of us reach for a hot water bottle to ease pesky period pain, but did you know it can also relieve digestive discomfort?

“Applying heat to the abdomen could reduce digestive pain by helping the abdominal muscles relax, which reduces pressure around the gut,” says Lizzie Sanchez, specialist gut health dietician at Green Health Dietetics.

“Heat therapy helps relieve pain, boosts blood flow and makes muscles and tissues more flexible. Using a heat pack, a hot water bottle, taking a warm bath or sipping a warm drink are all ways to provide heat therapy to the stomach area.” Sounds good to us.

Get moving (gently)

Don’t worry – no one’s expecting you to hit the gym after eating your body weight in roast potatoes. But if you’re struggling after a big meal, Tina Lond-Caulk (aka The Nutrition Guru on Instagram) recommends heading out for a gentle 15-minute walk.

“It’s tempting to collapse on the sofa, but movement helps digestion tick along and reduces trapped gas,” says Lond-Caulk, the author of Eat Well and Feel Great. “If walking feels too ambitious, a few light yoga stretches can work magic. Try child’s pose or a gentle spinal twist to stimulate digestion, or give the wind-relieving pose a go to nudge along any trapped gas.” 

Give yourself a massage

Literally give your digestive system a helping hand by learning the art of stomach massage. “Abdominal massage can help with bloating and constipation by gently moving things through your gut, like squeezing toothpaste from a tube,” explains Dr Emily Leeming, registered dietician and author of Genius Gut: The Life-Changing Power Of Eating For Your Second Brain.

“Start at your lower right side, near your groin, and use one or both hands to press firmly as you move upward toward your ribs. Then, slide your hand across your upper belly and down the left side, finishing near your lower left groin. Always go in a clockwise direction, following the path of your large intestine, with a firm deep pressure. You can do this sitting, standing or lying down, and it only takes about two minutes.”

To avoid discomfort, Dr Leeming recommends waiting at least 30 minutes after eating before getting handsy.

Drink water

You might have heard that drinking water after a meal will ‘dilute your digestive juices’, but this is a myth. In fact, staying hydrated can actually speed things along.

“Drink lots of water,” advises Dr Brukner. “When you eat too much, your body holds on to extra salt, making you bloated. Plain water is very important to remove extra salt from the body.”

Ironically, the solution to this might actually be more salt. Dr Brukner recommends adding a dash to your glass of water, mixed with a little lemon juice. “This helps balance the body’s natural salts and makes rehydration quicker for you.”

Pop a digestive enzyme

Your body naturally produces digestive enzymes to help break down the food you eat, but you can also take them in supplement form for a bit of extra oomph.

“You should take these just before you start eating,” says Megan Hallett, in-house nutritionist at hormone tracking app Hormona. She notes that digestive enzyme supplements are “not a magic pill – consistent nutrition and lifestyle practices are better for maintaining a healthy, well-functioning digestive system. However, they can give you a helping hand when having a larger meal, which in turn, prevents bloating.”

Take your time

We don’t know about you, but as soon as that swollen, bloated feeling starts to lift, we’re back to feeling peckish and looking for our next snack. Symprove’s registered gastroenterology dietitian Dr Sammie Gill has two words of wisdom: slow down. 

“For your next meal or snack, slow the pace of eating and chew your food properly,” Dr Gill warns. “Slowing down means you’re less likely to swallow large amounts of air, which can cause bloating. Chewing your food well also means that it’s in a pre-digested form before it reaches the gut, so your gut doesn’t have to work quite as hard, helping to reduce bloating.” In fact, research shows that eating more slowly can help us feel fuller sooner, which might just avoid another overeating-induced bloating episode.

If you’ve had a few days of festive feasting and are feeling the effects, Lond-Caulk also recommends scheduling in a ‘reset’ day. She advises sticking to simple whole foods, with lots of fresh fruit and veggies and plenty of water. “Oh, and give booze and sugar a miss for 24 hours – your gut and liver will thank you.”

Images: Getty