The festive season is traditionally a time of indulgence but when the celebrations are over digestive problems can set in.
Clinical Nutritionist, Suzie Sawyer, shares three top tips for avoiding tummy troubles and being kinder to gut.
Choose buffet food carefully
Buffet tables laden with pastries, cakes, pasta salads and snacks containing gluten are a familiar sight at Christmas parties and functions. We’re all aware of gluten and its potential to cause digestive upsets for some and the problem often becomes worse at this time of year with so many dietary choices on offer.
Gluten contains a protein called gliadin which tends to cause most of the issues for people. Often, it’s not that we’ve got a gluten allergy or intolerance, it’s just that we’ve eaten too much and therefore experience more bloating and tummy troubles.
Be aware of the potential problem and choose foods as near to their natural state as possible. Processed foods often contain lots of gluten, preservatives, sweeteners, fats, and sugars, all of which can cause digestive issues.
Be drink aware
Most of us tend to enjoy more alcohol over the festive period but remember that alcohol is high in sugar and can cause bloating, not to mention dehydration.
Alcohol-free versions of drinks and lo-cal fizzy drinks often contain sweeteners, and these can also disrupt the gut. Sweeteners have a negative effect on the good gut bacteria, which we rely on for so many health benefits. Some people react badly to sweeteners. And in general drinking bubbles encourages bloating and burping!
Make sure you are well-hydrated before any party or function and continue drinking plenty of plain-filtered water throughout. Try alternating between an alcoholic drink and water throughout the evening.
Help your gut naturally
Our bodies naturally produce enzymes from the pancreas to help break down macronutrients in the diet (essentially proteins, fats and carbohydrates). However, this function can become sluggish or overwhelmed. Additionally, as gluten and other starches can cause problems, taking a digestive enzyme in supplement form can smooth the pathway and, hopefully, avoid unpleasant bloating and wind.
The gut microbiome, which is so essential for health and wellbeing, can become upset quite easily. Sugar, stress, lack of fibre in the diet, steroid medication, including hormones and much more, are not great for supporting gut health. Tell-tale signs are often bloating and wind. It’s worth investing in a course of probiotics as we move into December to support your gut health as much as possible.
Try fermented foods
Additionally, fermented foods such as sauerkraut, tofu, tempeh, natto, kefir and natural yoghurt are probiotic foods. They may not be traditional Christmas fare but when you’re not out socialising, why not try adding some to your diet and give your gut a helping hand?
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