For those who’re something like me, the Thanksgiving post-meal bloat is as a lot of a holiday tradition as turkey, mashed potatoes, or the parade on TV. It simply comes with the territory: I stuff down as a lot meals as I can, then I lie there like a slug to take care of the implications. However because it seems, bloating after an enormous meal doesn’t have to be as inevitable because the soccer sport on TV or pumpkin pie — although it’s comprehensible why we’d assume so.
“Consuming an excessive amount of, too quick, or consuming very wealthy fatty meals usually trigger bloating,” says gastroenterologist Dr. Roshini Raj, founding father of Yay Day — so verify, verify, and verify for Thanksgiving and different large vacation meals. Principally, once we eat massive meals too rapidly, our abdomen expands to accommodate all that meals, which might result in discomfort, Dr. Raj explains.
Consuming rapidly additionally doesn’t give our our bodies sufficient time to digest, and we’re additionally extra seemingly swallow air, “which results in extra fuel within the digestive tract,” she explains. And it doesn’t assist once you’re chowing down on fatty meals like gravy and stuffing. “Fats takes longer to digest than carbohydrates or protein, so a excessive fats meal could make you’re feeling extra bloated,” Dr. Raj tells SheKnows.
Whereas all these issues could really feel exhausting, if not inconceivable, to keep away from in the course of the holidays, there are just a few key issues you are able to do to forestall main bloating or make it extra manageable. We requested Dr. Raj and registered dietitian Gisela Bouvier for his or her finest recommendation to forestall and take care of bloating earlier than, throughout, and after an enormous vacation meal, so you may have your pumpkin pie (and turkey, and mashed potatoes, and gravy…) and eat it too.
The right way to Stop Bloating Earlier than a Meal
What you do earlier than you begin chowing down is essential in relation to avoiding bloating. Right here’s set your self up for fulfillment:
Have a protein- and fiber-rich breakfast: “Beginning your day with a protein- and fiber-rich breakfast will allow you to really feel glad longer, serving to to reduce grazing and senseless consuming,” Bouvier tells SheKnows. She additionally recommends consuming meals combos that mix each probiotics — the “good” micro organism that keep your gut healthy and lowering fuel and bloating — and fiber. Meals which can be naturally wealthy in probiotics embody yogurt, kimchi, sauerkraut, and kefir. (Bouvier likes this seasonal kefir smoothie recipe, which additionally contains an apple for fiber content material.)
Eat smaller meals earlier than the massive one: It’s tempting to save lots of your urge for food for the massive meal, however don’t take it too far. “Prepping your physique with smaller, balanced meals can stop you from overeating at dinner,” Bouvier explains. Ensure to have breakfast and, relying on once you’re consuming, a satisfying lunch earlier than your predominant vacation meal.
Go for nonetheless water and non-carbonated drinks: “Hydration earlier than the meal aids digestion, however skip the fizzy drinks to cut back fuel consumption,” Bouvier says. You need to keep away from introducing that extra air into your digestive system, which can solely add to bloating.
Strive prebiotics: Often taking prebiotics — fiber wealthy meals or dietary supplements that “feed” the great micro organism in your intestine — “may also help steadiness your microbiome which reduces bloating normally,” Dr. Raj says. You may strive prebiotic dietary supplements or go for naturally prebiotic-rich meals like complete grains, fruits, greens, beans, and nuts.
Slot in some train, for those who can: Even for those who don’t have a full turkey trot deliberate, getting a little bit of train earlier than an enormous meal may also help stop bloating. A bit motion “tends to assist your digestion operate extra easily which suggests much less bloating,” Dr. Raj explains.
The right way to Handle Bloating Throughout a Meal
Bloating might be the very last thing you need to take into consideration throughout an enormous, tasty vacation meal — and we get it — however there are just a few small issues you are able to do when you’re consuming to make your self extra snug later. Preserve these items in thoughts when you’re having fun with your turkey and potatoes:
Go for smaller parts: We all know it’s tempting to load up on all of your favorites, however strive getting smaller parts to your first spherical. (You may at all times return for extra!) It’s particularly good to have average parts of wealthy, fatty meals, Dr. Raj stated, in addition to smaller servings of “gas-producing greens like broccoli, cauliflower, cabbage, Brussels sprouts, and beans.” For those who’re lactose illiberal, dairy merchandise may additionally result in bloating. It’s additionally a good suggestion to verify in together with your starvation cues as you go, Bouvier provides, so once you’re approaching fullness and avoiding consuming previous your restrict.
Chew slowly: “Take time to chew your meals totally and revel in every chunk,” Bouvier advises. Not solely will you get extra satisfaction out of your meal, however “smaller meals particles are simpler to digest,” she explains. Plus, “sluggish consuming reduces swallowed air,” which in flip reduces bloating and fuel.
Select a wide range of meals: “Incorporate a steadiness of lean proteins, wholesome fat, and sophisticated carbs, and meals which may be much less nutritious that you simply get pleasure from,” Bouvier says. This helps encourage good digestion and means which you can benefit from the richer, extra sugary meals — that are harder in your digestive system — with out overeating them, resulting in bloating or GI points.
The right way to Deal With Bloating After a Meal
So, you’ve eaten your meal, you thought you have been ready… however you’re nonetheless bloated. There are some things you are able to do to make it a little bit extra bearable:
Take a mild stroll: “A ten to fifteen minute stroll can stimulate digestion and relieve bloating,” says Bouvier. “Strolling encourages motion within the gastrointestinal tract, dashing up digestion.” Strolling may also assist fuel transfer by your physique, Dr. Raj provides, and has “been proven to assist with glucose metabolism.”
Keep away from mendacity down proper after consuming: All you need to do after an enormous meal is lie down and take a nap, however this (sadly) isn’t your best option to your digestive system. Bouvier recommends ready not less than two to 3 hours earlier than mendacity down to forestall acid reflux or sluggish digestion. “Staying upright helps meals transfer by the digestive tract effectively,” she explains.
Have some natural tea: Natural teas are a great pure treatment for bloating and digestion support, Bouvier says. Strive chamomile, which incorporates anti-inflammatory properties that “ease digestive discomfort,” or matcha, which may also help regulate digestion and relieve bloating.
Some bloating after an enormous meal is to be anticipated — and is completely value it, TBH, particularly across the holidays. Whereas this type of occasional bloating is widespread, Dr. Raj says, it’s good to talk to a doctor for those who expertise frequent bloating, which may very well be a symptom of one thing like celiac illness or irritable bowel syndrome.
Nonetheless, even when it’s solely occasional, nobody enjoys the discomfort and overfull feeling of being bloated. If just a few small modifications could make it extra tolerable, properly, signal us up and cross the turkey!
Earlier than you go, store our favourite non-water drinks that allow you to keep hydrated:
