Holiday Eating Made Easy: 5 Tips to Keep the Bloat Away

During the holiday season large and rich meals, irregular eating patterns, and festive indulgence often lead to feeling bloated and sluggish. This may be caused when your digestive system cannot move food along so there is a build up of gas as your body moves waste along. By making mindful choices, you can support your digestion; so here’s how to beat the bloat.

What causes the holiday bloat?

An increase of larger meals and sugary desserts, can overwhelm your digestive system in addition to cultural holiday foods, such as salty meats, creamy dishes, and alcohol. Stress and anxiety around food and expected plans during the holidays can further disrupt your digestion. Together these factors not only leave you feeling uncomfortable and bloated.

Eating mindfully and managing stress can help reduce digestive discomfort while still enjoying the festive season.

Here are 5 ways you can support your body at this time to reduce the holiday bloat:

1. Focus on Fibre for Smooth Digestion

Fibre is essential for good digestion and can help prevent bloating, especially during the indulgent holiday season. It supports regular bowel movements and decreases the risk of constipation. Furthermore, by keeping you feeling full longer, fiber can reduce the urge to overeat during the festive meals, which could leave you feeling bloated and uncomfortable.

How Fiber Works:

Soluble Fiber (found in oats, fruits, and legumes) helps regulate digestion and stabilizes blood sugar to avoid highs and lows of energy.

Insoluble Fiber (found in whole grains, nuts, and vegetables) adds bulk to stool and speeds up digestion, preventing constipation.

High-Fiber Foods to Enjoy:

Vegetables: veggies like broccoli, Brussels sprouts, and leafy greens.
Fruits: Apples, pears, and berries (with skins on!) are great sources of fiber.
Whole Grains: Choose quinoa, brown rice, whole meal and oats over refined grains.
Legumes: Beans, lentils, and chickpeas are fiber-packed and keep you feeling satisfied.
Nuts and Seeds: Almonds, chia, and flax seeds provide a source fiber and healthy fats.

Fiber Tips to avoid discomfort

Balance meals: Include fiber-rich foods at each meal to stay full and satisfied.
Stay hydrated: Drink plenty of water to help fiber work effectively.
Smart snacks: Opt for fiber-rich snacks like fruit, veggies, or nuts to curb hunger and avoid overeating.
NOTE: if you're not used to eating a lot of fiber, increase your intake gradually to avoid gas and discomfort.

2. Incorporate Anti-inflammatory Foods to Beat the Bloat

Anti-inflammatory foods are a great place to start for natural bloating relief . These foods help reduce digestive discomfort by calming inflammation and supporting a healthy gut.

Ginger: Known for its anti-inflammatory and digestive-aiding properties, ginger can help soothe the gut and reduce bloating. Try adding fresh ginger to hot water for a soothing tea.
Turmeric: Curcumin, the active compound in turmeric, has powerful anti-inflammatory effects. Use it in soups, stews, or smoothies.
Leafy Greens: Vegetables like spinach, kale, and Swiss chard are high in antioxidants and fiber, which support digestion and reduce inflammation. They’re easy to add to salads, soups, and smoothies.
Berries: Blueberries, strawberries, and raspberries contain antioxidants and fiber, which can help reduce bloating by promoting healthy digestion and reducing gut inflammation.
Pineapple: Pineapple contains bromelain, an enzyme that aids digestion and reduces inflammation. It’s especially helpful after meals to ease digestion.
Cucumber: Cucumbers have a high water content and anti-inflammatory compounds, which can help reduce bloating and hydrate the body. Add cucumber slices to water or salads.
Fennel: Fennel seeds and bulbs contain compounds that relax the GI tract muscles, easing gas and bloating. Fennel tea or raw fennel in salads can be very effective.
Yogurt with Probiotics: Probiotics support gut health, which can reduce bloating by balancing gut bacteria and promoting digestion. Look for yogurt with live, active cultures.
Peppermint: Peppermint has muscle-relaxing properties, which can ease bloating and gas. Peppermint tea can be soothing after a meal.
Bananas: Bananas are high in potassium, which helps balance sodium levels and reduce water retention, often a cause of bloating. They’re also easy on the digestive system.

NOTE: these foods are helpful along with peppermint capsules and stomach massages can help to relieve existing bloat.

3. Stay Hydrated to Support Digestion throughout the Holiday

Staying hydrated is essential to support your body, especially during the holidays when heavy meals and celebratory drinks are common. Proper hydration helps the digestive system work efficiently, flushes out excess sodium, and reduces water retention.

How to:

Water: Drinking plenty of water throughout the day is the simplest way to stay hydrated and prevent bloating. Fill up a bottle and aim for small, consistent sips to avoid overwhelming your stomach all at once. If you need flavor, try adding lemon slices or cucumber for a refreshing twist.
Avoid Sugary Drinks and Alcohol: Sugary beverages and alcohol may cause bloating due to added sugars, artificial sweeteners, and the carbonation. These drinks may be difficult to avoid during this time but remember to keep them in moderation.
Electrolyte-Rich Drinks: To keep your hydration balanced, try drinks with natural electrolytes. Coconut water, for example, is rich in potassium and low in sugar, making it a hydrating choice.
Warm Herbal Teas: Herbal teas are not only hydrating but also soothing for digestion. Ginger tea, peppermint tea, and chamomile tea are particularly good for relieving bloating, as they have anti-inflammatory properties and can calm the digestive system.
Cultural Beverages: Rooibos Tea, a caffeine-free herbal tea from South Africa, is rich in antioxidants and known for its soothing effects on the digestive system. Try adding cinnamon, cardamom, or a slice of ginger to enhance its anti-inflammatory benefits and add a cozy, seasonal flavour.

Making these mindful drink choices can keep you hydrated, support digestion, and help you beat holiday bloating naturally. Alongside balanced eating, this is a simple and effective way to feel your best over the holidays.

4. Snack Smart During Holiday Gatherings

The endless gatherings and delicious foods make the holiday season a challenge to stay on track with your weight loss or health goals. By choosing satisfying foods that nourish your body, smart snacking can help you stay on track

Nuts: are rich in healthy fats, fibre, and protein. Try roasting a mix of nuts with cinnamon, smoked paprika or cumin for the holiday flavour, and make a big batch to always have on hand to share with guests.
Veggie sticks: are a great option because vegetables like cucumber and carrots are a low calorie foods so can be eaten in high volume. Pair them with a homemade tzatziki (plain yogurt and grated cucumber that has been drained) or hummus. Perfect if you’re looking for something to snack on or serve to your guests.
Popcorn: it can be the easy option to open up a bag of chips to share or to snack on over the holidays but be mindful of the high calorie density when not in moderation. For the same crunchy snacking choose to make popcorn that can be eaten in higher volumes due to its low calorie characteristics.
Grilled maize/ corn: cut the cob down the long edge for an easy to eat delicious snack
Fruit: it can be difficult to remember to eat fruit during the holidays so make it part of your snack bank. Fresh pawpaw/papaya, mangos and berries are some ideas.

These ideas can start you off- look for nourishing snacks that will also support your body so you feel your best over the holidays

5. Keep active to Boost Digestion

Adding light exercise to your day can help boost your digestion and keep you feeling energised. But how? The holiday times can be so busy with planning and hosting celebrations, that there is no time for intentional exercise.

Here are some helpful ways to keep moving throughout your day to avoid the bloat and feel your best.

Get involved in the cooking process: by doing this, you are on your feet, reaching up and crouching down for pots and pans in cupboards. This is a simple way to not only keep moving but also takes pressure off the family member who is cooking.
Post meal walks: a brisk 10-15 minute walk can help to reduce the sluggishness we all know after meals. This will take a bit more discipline but get your family in on it too- walk around the garden or around the block and talk about the day’s plans. Make sure to keep it light and conversational- we just trying to get your digestive system working.
Dance it out: music is a wonderful part of the holiday spirit. Whether its a cultural dance or just freestyle- enjoy the time with your family and friends by having a dance! This is a great way to boost circulation, support digestion and reduce stress.

Note: Alcohol is common over the holiday season. In moderation this can be a positive aspect of the holidays but it may leave you feeling bloated and add excess empty calories each day, so be mindful of your goals and feeling your best when calling for another round.

Remember: the holidays are also a time to rest and rejuvenate for the year ahead so don’t allow this to take over your family time. Incorporate family into light forms of movement to support you in beating the bloat.

Bonus tip: Give Yourself Grace, it's the holidays!

The holidays are a time to celebrate, connect with loved ones, and enjoy traditions—including delicious food! While it’s helpful to have tips for feeling your best, it’s just as important to give yourself grace. Remember, one or two indulgent meals won’t derail your health or goals.

Instead of feeling guilty, focus on the moments, the conversations, and the joy that comes with the holiday season. You can return to your usual habits afterward, knowing that balance is key and a few festive treats are part of a healthy relationship with food. Be kind to yourself, listen to your body, and enjoy each holiday meal with gratitude. Embrace the season fully, and give yourself the freedom to enjoy it—bloat and all!

Final thoughts

Bloating can be a complex condition and may vary in difficulty to avoid. Along with come festive season reminders, the tips above will help to avoid and provide relief from the bloat. It's important to be mindful of foods and portion sizes, but it is as important to not allow restrictive eating to control your holiday. Find a collection of healthy and nutritious recipes to help over the holidays here.

Written by Hannah Van Rooyen, Student Dietitian
Reviewed by Fathima Abdoola, Accredited Practising Dietitian (APD)