There’s nothing like that post-Christmas dinner bloat to make you regret everything. One moment you’re savouring the crunch of your fifth roast potato and soaking up the last bits of gravy, and the next you’re curled up in a ball on the sofa nursing a food baby and feeling like a human-sized balloon.

If one thing’s for sure, our digestive systems have to work overtime during the Christmas period. When we eat foods rich in fat, sugar and salt, our bodies have to work harder to process everything we’re taking in and break it down – and that can quickly have a knock-on effect.

“Large meals, especially those high in fat, take longer to digest, slowing gastric emptying and causing discomfort,” explains Nichola Ludlam-Raine, specialist registered dietitian and author of How Not To Eat Ultra-Processed. “It can also lead to acid reflux, as overeating can cause stomach acid to travel up the oesophagus, and water retention [one of the causes of bloating], as salt-heavy meals cause the body to hold onto water.” 

The good news is that, while you might not be able to rid yourself of Christmas digestive discomfort altogether, there are things you can do – or eat – to give your digestive system a helping hand in the lead up to Christmas. Below, Ludlam-Raine shares the best foods and drinks to enjoy today (Christmas Eve) to get your digestive system in gear, as well as some other steps you can take to get your gut ready for the big day. 

The best things to eat

Oats

If you’re a fan of a warming bowl of porridge, make sure to have one for breakfast today. “Oats are rich in soluble fibre, which supports digestion and keeps your bowel movements regular,” Ludlam-Raine says.

Leafy greens

Got any spinach or kale hanging around? Now’s the time to add them into salads, smoothies and more. “These vegetables are high in fibre and antioxidants, and can support gut health and reduce inflammation,” Ludlam-Raine explains. “A simple side salad with olive oil and lemon dressing is ideal.”

Bananas

You either love them or you hate them, but bananas are a good idea if you’re going to be eating lots of salty foods tomorrow. “Bananas are a great source of potassium, which helps to balance excess sodium levels in the body and reduce water retention.”

Linseeds and flaxseeds or kiwi fruit

To keep your digestive system moving, reach for up to two tablespoons of linseeds or flaxseeds, or two kiwi fruits. “These foods are proven to help with constipation,” Ludlam-Raine says. “Add them to yoghurt for a healthy dessert that can also help to keep you regular.”

Lean protein

Reaching for lower-fat protein options will give your body a break before all the extra work on Christmas. “Lean protein sources like chicken, fish, beans and tofu will also help you feel satiated without feeling sluggish,” Ludlam-Raine adds. 

The best things to drink  

Ginger tea

As well as being tasty and warming, ginger tea can also provide benefits for your digestion. “Known for its anti-inflammatory properties, this warming tea may reduce bloating and improve digestion in some people,” Ludlam-Raine explains.

Peppermint tea

Peppermint tea isn’t just good to drink when you’re already experiencing digestive discomfort – it’s effective beforehand, too. “This soothing tea is gentle on the gut and can help with digestion while supporting hydration levels,” Ludlam-Raine says.

Water

It may not be the most exciting drink out there, but staying hydrated is super important for your digestion. “Aim for six to eight glasses of water the day before a big feast to support digestion and prevent water retention,” Ludlam-Raine suggests. 

Other things you can do 

Move your body

If things aren’t quite moving like you want to, some gentle exercise is a good place to start. “A walk or some yoga can stimulate digestion and reduce bloating,” Ludlam-Raine explains.

Eat balanced, regular meals

While you might be tempted to eat less the day before a big meal, that’s not a good idea for your digestion or general wellbeing. After all, your body needs fuel to function. “Focus on balanced meals with fibre, lean protein and healthy fats,” Ludlam-Raine suggests.

Prioritise sleep

While the excitement of Christmas might keep you awake on Christmas Eve, you should try to get a good night’s sleep where possible. “A good night’s rest helps to regulate hunger hormones and improves digestion,” Ludlam-Raine says. 

Images: Getty