The holiday season can be challenging for our bodies, with rich foods and lots and lots of temptations.
It might not even be you doing the buying. Neighbours, friends, the kids, are all filling the house up with tempting treats!
At this time of year there's lots of sugar in the form of heavy fruit cakes, mince pies, chocolate and delicious creamy liqueurs and cocktails.
All of that can take its toll on your gut and leave you feeling sluggish and incredibly bloated.
Here are seven ways to stay healthy and beat the bloat this Christmas.
1. Choose probiotic-rich breakfasts
Begin each morning with a breakfast that includes prebiotics or probiotics. This sets a positive tone for your gut health throughout the day.
You're probably off work for the holidays so you can spend a bit more time on preparing breakfast.
Try recipes liike:
- Overnight oats with chia seeds and a dollop of yogurt
- Whole grain toast with avocado and sauerkraut or fermented onions
- Homemade granola topped with kefir, yoghurt and fresh berries
- Sourdough pancakes with stewed cinnamon apple and yoghurt
- Scrambled eggs topped with smoked salmon and microgreens
- Sautéed garlic kale with poached eggs
2. Opt for Healthier Soft Drinks
'Tis the season for toasts and celebrations, but sugary sodas can wreak havoc on your digestion. Instead, choose healthier alternatives:
- Kombucha (of course!): It's fizzy, flavourful, and full of probiotics
- Sparkling water infused with fresh fruits and herbs
- Homemade iced teas sweetened with a touch of honey
These options keep you hydrated without the sugar crash.
3. Create healthy desserts
Christmas tends to be full of heavy dried fruit laden puddings and rich desserts, but why not have some extra recipes in reserve, like granola stuffed and baked apples.
Having frozen fruit in the freezer is also great for making quick compotes to add to yoghurt.
4. Practice mindful eating
It's easy to overindulge during the holidays because it's EVERYWHERE.
A good way to beat the bloat is to try and practice mindful eating. Try to eat slowly and savour each bite.
Take breaks between helpings to see if you are REALLY hungry or not.
5. Add in digestive aids
Some foods naturally aid digestion. Try including them in meals or making tea from from ginger, peppermint and fennel.
These can all help reduce bloating and discomfort.
6. Stay hydrated
If you're running about doing Christmas shopping or prepping meals, it can be easy to forget too drink!
I like to have lots of different types of drinks available to make it easy for me and my family to drink throughout the day.
I try to have a jug of water with some cranberries, lemons and limes in ready in the fridge...as well as some Moocha Kombucha!
7. Get some sleep
If I just sit on a sofa, I usually just fall asleep, but it's much better to get a good night's sleep.
Try if you can to stick to a consistent sleep schedule. Try reducing screens before bedtime and winding down beforehand.
Your microbiome will also benefit from a good's night sleep too.
8. Don't forget the veg
When you're making meals and quick Christmas suppers, don't forget the vegetables. It's easy to give them a festive twist, like these cucumber Christmas tree canapes.
You also don't have to save the sprouts for Christmas Day. Try using them in stir frys and as sides throughout the festive period.
I love Nadiya Hussain's Brussels Sprout Slaw recipe that uses gut healthy yoghurt, cashew nut, fresh parsley and chives. And even better, you don't have to cook it!
Here's to a happy, healthy Christmas filled with good food, great company, and a bloat-free belly!