There is no doubt this time of the year we all tend to overindulge and feel a little ‘heavier’ the day after our Christmas feast. Thinking back to a few Christmas feats over the years one memory always comes to mind which is falling into a deep food coma on dads couch and I will never forget how horrible and heavy I felt the following days. To say I overindulged more than the average would be quite accurate.

So while it’s important to indulge and let yourself go a little, if you are anything like me then you hate the feeling of being overly bloated, lethargic and run down for the next few days following your Viking feast. Here are 5 simple and effective ways to beat the bloat this Christmas and maintain your health!

Water, Water and more Water:

This should be included in your everyday life but unfortunately for most it isn’t. Personally I aim to try and drink as much water during the day as possible starting with 500ml as soon as I wake up. Drinking excess amounts of water flushes out all the toxins and impurities you consumed when overindulging on sugary/carb foods. Give it a couple of days of drinking a lot of water and you should have flushed out any extra liquids your body has been holding onto leaving you feeling much less bloated and heavier.

Include high fibre foods in your diet:

Before I get into more detail about high fibre foods, it is important to understand that in order to beat the bloat when consuming high fibre foods, you must ensure you find the right balance for your body. Eating too little or too many fibre foods can cause gas bloating in the stomach but eating just the right amount on fibre does the complete opposite for your body. Eating the right amount of fibre It helps you maintain a healthy digestive system.

So how much fibre should you be eating a day? Health Direct posted an article stating that women should be consuming approximately 25g of fibre a day and men should be consuming up to 30g a day. But, if you are anything like me and don’t exactly plan on counting every gram you consume (and devour your food in seconds) then I suggest learning to listen to your body. What I mean by listening to your body is to slowly introduce high fibre foods into your diet and listen to how your body reacts to them. Your body will tell you when you’ve had too much or not enough.

Some of my favourite foods high in fibre:

  • Vegetables & Fruit – I try to consume as many vegetables and fruit as I can, especially post-Christmas. In particular when I am trying to reduce bloating I will load up on avocados, spinach, broccoli, apples (with skin on), watermelon and berries.
  • Grains – Swap your white grains for wholegrains! Brown or wild rice instead of white, wholemeal/rye bread instead of whites, use wholemeal pasta instead of white. Basically, if its white swap it for brown!

You can find a full list of high fibre foods posted by verywell.com HERE.

Don’t forget your probiotics! : 

Probiotics are a healthy bacterica that your body needs in order to help breakdown foods, extract minerals and nutrients essential to the body.

You can take supplements for probiotics if you don’t think you will be getting enough through the holiday season (which I do mainly when travelling) however I try my best to ensure I consume the majority of probiotics through foods.

Some of my favourite foods which contain probiotics are

  • Tempe
  • Miso soup
  • Sauerkraut
  • Kombucha
  • Kimchi
  • Kefir (for those who eat dairy)

 

Sweat it out: 

One of my personal favourite for whenever I am feeling sluggish and bloated is a good HIT sweat sesh to restore my body back to normal. Working out with high intensity exercises awakens your digestive tact to get things moving again!

Here are a couple of workouts you can do at home by youtuber ‘Sarah’s Day’ which I completely recommend trying. 15 minutes, at home, no weights needed! You can literally smash them out anywhere!

15 Minute fat burner workout

15 Minute fat burner workout #2

Be cautious of your salt intake: 

They say a ‘well hydrated-body is healthier and less likely to retain water’ and one of the most common causes of water retention in the body is too much salty foods. So eating too much salty foods increases your ‘water weight’ as your body is just holding onto all the excess water and not flushing it out. Hence, why you feel bloated.

How do you avoid this around Christmas time?

  • Let’s state the obvious first – Avoid snacking and over indulging on too much salty foods around this time of the year!
  • Up the intake on potassium rich foods – ‘Upping your intake of potassium after a salty meal also helps push out some of the excess sodium to reduce the bloat and bring your body back in balance.’  Some foods rich in potassium are dark leafy greens, sweet potato, watermelon, coconut water, beetroot, banana’s, oranges and pears.
  • Drink more water! – When you eat too much sodium/salt your body becomes dehydrated and thirsty. Although you may already feel bloated from holding on to too much water weight, the best way to flush it out is by drinking more water until you body restores itself back to normal. When thirsty, drink!

So ladies (and gent’s if you are reading) join me this Christmas as you can be sure I will be doing what I can to beat the bloat this festive season! As they say, ‘A healthier outside starts from the inside’ !

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Blog References:

Healthdirect.com

Breakingmuscle.com

Bloatingtips.co.uk

Healthyeating.com

 

2 Comments on 5 Ways to beat the bloat this Christmas

  1. Milly
    December 4, 2017 at 7:22 am (1 week ago)

    This is definitely what I wanted to hear. I could use lots of advice like these. Thanks Steph for sharing

    Reply
  2. Katie
    December 8, 2017 at 1:50 pm (5 days ago)

    Such good tips! I went out and bought a probiotic drink after reading this! I’ve been drinking it once a day every day this week and can definitely tell the difference. Thank you!

    Reply

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