The holidays are filled with comfort foods, sweets, and second (or third) helpings — and for many, that can mean heartburn, bloating, or indigestion, along with worsening symptoms for gastroesophageal reflux disease (GERD), irritable bowel syndrome (IBS), and other chronic digestive issues. Even hemorrhoids can get worse if you’re not mindful of your eating habits.
The good news: With just a few simple adjustments, you can enjoy holiday indulgences without making your digestive system pay the painful price. In this post, Michael H. Tarlowe, MD, offers five tips that can help.
Be honest: How often do you eat in front of the TV or when mindlessly scrolling the internet on your phone or laptop? It's a common habit for most of us, and one that can quickly lead to unhealthy eating patterns. The good news: Mindful eating can help — and best of all, it’s really easy to do.
Mindful eating simply means paying attention to what you’re eating — the textures and tastes, as well as how you feel during your meal. Mindful eating slows you down, allowing you to stop bolting your food and giving digestive enzymes a chance to fully do their job without being overwhelmed. It also helps you recognize when you’re starting to get full, so you can avoid overeating and the discomfort it can cause.
You can start your mindful eating journey by avoiding multitasking during meals and focusing solely on your meal and the food. Putting your fork down between bites and sipping water throughout your meal can help, too. Bonus: Mindful eating can help reduce stress, a common holiday problem that increases your risk of digestive discomfort.
Holiday buffets, potlucks, and parties can make it easy to go overboard, especially when those spreads are full of treats you normally don’t indulge in. The problem: Overeating irritates your digestive system, overwhelming the tiny microorganisms that help keep digestion moving smoothly and leaving you with issues like heartburn, bloating, gas, and cramps.
Fortunately, you don’t have to be a Scrooge when it comes to holiday meals. Instead, start with smaller portions of your favorites, paying close attention to your trigger foods. Remember: You can always go back for seconds, but starting with smaller portions ensures you avoid the digestive complaints that come from overindulging.
It’s important to avoid or limit trigger foods, but there are some other culprits you need to know about, too. Specifically, foods that are fried, high in fat, or contain a lot of spices can also cause uncomfortable symptoms. These foods irritate the lower esophageal sphincter (LES), the muscular band that keeps your food in your stomach and prevents acids from refluxing into your esophagus.
Once again, controlled eating is the key: You can still enjoy spicier foods and rich sauces as long as you do so in moderation. Try balancing heavier foods with vegetables, salad, or fruit to offset the effects of indulgent treats and keep your digestive system happy in the process.
Water plays a major role in the digestive process, so staying hydrated is important — especially during the holiday season, when it’s easy to lose track of how much you’re drinking.
Of course, it’s not just how much you drink isn’t the only thing that matters — what you drink counts, too. Carbonated beverages and drinks with caffeine can cause a lot of digestive discomfort, and caffeine and alcohol can wind up dehydrating you, too. Instead, focus on water for maximum benefits. Carry a bottle with you while running errands, and add some fruit or cucumber chunks for an extra flavor boost.
There’s no denying that the holiday season can be unusually busy, and that makes it all too easy to skip meals, especially if you have a gathering in the late afternoon or evening. Unfortunately, skipping meals can backfire on your digestive system, leading to overeating or unhealthy food choices, which in turn can cause cramps, diarrhea, constipation, or other digestive problems.
Instead, aim to eat small, balanced meals throughout the day, focusing on fruits and vegetables, lean protein, and healthy fats. Keeping your blood sugar stable makes it easier to control portions later and helps your digestive system work the way it’s supposed to.
Digestive distress doesn’t have to be part of your holiday tradition. With just a few simple adjustments to your regular routine, you can enjoy every delicious bite without regret.
If you’re struggling with digestive issues during the holidays or at any other time of year, we can help. To learn more, call 954-210-7127 or request an appointment online with Dr. Tarlowe in Deerfield Beach, Florida, today.
