We’ve all been there. Despite our best intentions, we accidentally overindulge forcing our body into overdrive trying to digest a large quantity of food, causing bloating and discomfort in our stomaches. Whether its a season of indulgence, a celebration, or you are simply paying attention to your gut health, here are some tips to help improve digestion.
Ditch the Guilt
Let’s face it – overeating happens. It could be the holidays or just that your meal tastes absolutely divine. You start to feel uncomfortable and then you go down the guilt rabbit hole with negative self talk (“ugh why did I eat the cookie?” “I shouldn’t have had that extra helping!”). Don’t start to create a negative dialogue with yourself. Life is a journey of falling in and out of balance. Acknowledge how much you enjoyed that extra cookie or helping of potatoes and then move on and LET IT GOOOO.
Tips to Naturally Reduce Bloating
There are several ways you can help rebound from a rich meal and help get your belly back into balance. Following are some of my tried and true steps to naturally help reduce bloating and support digestion.
Before a Big Meal
Sometimes we can anticipate that we are going to be enjoying a delicious meal – like at Thanksgiving. There are a few proactive steps you can take to prepare your body for better digestion.
- Use Apple Cider Vinegar – Apple cider vinegar increases acidity in the stomach which allows you to digest the food you’ve eaten. It also has been shown to cancel out some of the carbs you eat by interfering with the digestion of starch, and softens the energy crash after eating sugar and carbs. If its available to you, mix 1 tablespoon of apple cider vinegar in 8 ounces of water and drink on an empty stomach before a meal (or I like to mix it with 2 ounces of grapefruit juice and 4 ounces of water). Or add a tablespoon of ACV to your salad. The next morning, mix a tablespoon of vinegar with water and drink before breakfast.
- Eat a Fermented Food – Eating an enzyme rich fermented food at the beginning of the meal will allow the good bacteria from the fermented food to help with digestion. Eating a small amount of fermented food (1/4 cup) at the beginning of the meal can also help with nutrient absorption. Fermented foods include pickles, sauerkraut, kimchi, sugar-free/unflavored organic yogurt. You can also try drinking kombucha (if you are not sensitive to caffeine) or kefir. Note, if you have a compromised immune system, are pregnant, are on a low-sodium diet, or have a digestive disorder like IBS, you may need to avoid fermented foods. Talk to your doctor before adding fermented food to your diet.
After a Rich Meal
- Move your Body – Go for a walk after your big meal. If that’s not an option for you, help with the dishes. Going for a 10 minute walk after a big meal has been shown to lower blood sugar. Avoid sitting on the couch.
- Brew Ginger-Lemon Tea – Ginger is a powerful spice that can aid in digestion, reduce nausea and bloating, and reduce inflammation. Peel and grate a 1 inch piece of ginger into 16 ounces of water and bring to a boil. Turn off the heat and let steep for 5 minutes. Add half a lemon and strain into a cup. I also like to start my day with ginger and lemon tea before my coffee.
- Try Some Fennel – Growing up, after a big meal my Italian relatives would always serve a big plate of fennel, alongside a fruit plate. I never understood why they enjoyed this bitter vegetable until I learned that fennel helps with digestions by reducing inflammation in intestines and decreases the bacteria which leads to bloating.
- Eat Fruit – Eating antioxidant-rich, high fiber, low sugar fruits, such as kiwis, berries and green apples, can help minimize the free-radical damage. Fiber will also help move food more quickly through your digestive system.
The Next Morning
- “Fast” for 12 hours – Give your digestive system a break. Wait at least 12 hours until your next meal (presumably breakfast). This is actually a form of time restricted eating which has been shown to help the body better burn fat. If you aren’t hungry the next morning, push your fast to 13 or 14 hours.
- Drink Water – Reduce bloating and flush out toxins by drinking a lot of water. Aim to drink at least half your body weight in ounces of water (or more!).
- Move Your Body Some More – The next day, be sure to move your body. Do what feels good for YOU. For some of you that’s going to be a walk, for others a HIIT class. Break a sweat but it shouldn’t feel like a punishment.
I hope you found tips to reduce bloating helpful! Save these tips for your next holiday!
