From turkey and all the trimmings to mince pies and brandy butter, most of us go all-out at Christmas and eat things we wouldn’t think of at any other time of the year.
As we gather with our nearest and dearest to celebrate the season of goodwill over a big feed, our digestive systems are under pressure with all the extras that Christmas brings to the table.
Whether it’s the rich, creamy foods, or simply the amount we eat at Christmas, our digestive system has its work cut out to metabolise all that we throw at it at this time of year.
Add in the alcohol and it’s no wonder that people reach for the Alka-Seltzers!
Our digestion gets to work even before we take a bite. The anticipation of food gets our mouth watering and our digestive system ready to work.
Eating on-the-go, rushed mealtimes and mindless munching can slow digestion and lead to heartburn, indigestion and bloating.
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Whether it’s the rich, creamy foods, or simply the amount we eat at Christmas, our digestive system has its work cut out
Simply slowing things down can make a big difference. Be a little more mindful at mealtimes. Slow things down, notice how your food looks, smells, tastes and feels in your mouth. Set your cutlery down between mouthfuls and eat a bit slower.
If you are rushing about this week, make time to sit down to eat. Make your kitchen table somewhere you want to hang out. Get the Christmas tablecloth on, light a candle and get the tunes on. Listening to music or the radio is always better for digestion than eating in front of the TV.
Give your system a helping hand by eating or drinking something bitter at the start of a meal. Rich food that is higher in fat and sugar takes more effort to digest. Bitter foods help to stimulate digestion and bile flow from the liver, and may make digestion a little more efficient.
Try hot water and lemon, or bitter foods like broccoli, rocket or chicory at the start of a meal – maybe a little salad with a dressing containing apple cider vinegar, if you like. Just take care with acidic foods like vinegar if you have gastritis.
Keep an eye on your fibre intake this week too. It will help keep things regular and is important for liver support. Fill up on wholegrains like oats or brown rice, as well as nuts and seeds (especially milled flaxseed or chia), beans and lentils, vegetables and fruit.
It’s all too easy to forget about drinking water when you are in the Christmas rush. Take a water bottle with you when you are out and about and get into the habit of having a glass of water with mealtimes.
Fibre needs water to do its job, so aim for 1.5l most days. If you can’t drink it cold, then have hot water and lemon or herbal teas instead of too much tea and coffee.
Go for a walk after eating. Walking can aid digestion and re-regulate blood glucose levels after a big meal. Gentle movement can help ease bloating and encourage digestion. If all else fails, a belly rub is good too!
If alcohol is on the menu, then there are a few foods that can help support your liver that are worth eating. Brussel sprouts, broccoli, cabbage, radishes and watercress help with the metabolism of alcohol in the liver and foods like garlic, onions, beetroot and lemons have liver supporting properties.
Some people like to have a bottle of milk thistle on hand at Christmas to aid digestion and support the liver. Look for one that has a combination of other herbs like dandelion or peppermint for additional digestive support.
Herbal teas containing fennel are lovely after a big meal to help soothe and ease digestion, and reduce gas, wind and bloating.
Try not to overload your system. Don’t graze all day – give your digestive system time to work in-between meals rather than overloading it with more food.
Take your time to enjoy the little extras at Christmas, and remember to keep it all in balance, After all, it’s just one day.
Wishing you and yours a happy, healthy Christmas.
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