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The holidays are a time to experience joyful festivities with family and friends and lots of delicious seasonal treats!
Still, for many of us, the hectic season may also be accompanied by stress, too much to do, excess gas, and a bloated feeling. And no one wants bloat to rain on our holiday parade.
While we often associate our bloat with the holiday season, it is similar to what happens when we are on vacation, traveling, or any time our lifestyle dramatically changes. Understanding the causes of holiday bloating, some of which may surprise you, is the first step in tackling this issue.
You can do a lot to keep your digestive system humming, and some simple lifestyle changes can prevent and minimize that dreaded holiday bloat.
Keep reading for some great tips on how to breeze through the holiday season with all of the fun and none of the worry about the bloat.
What Is Holiday Bloat?
While not a scientific term, “holiday bloat” refers to the changes we experience during the holidays that can result in excess gas and a bloated feeling.
Gassiness can refer to burping when too much air accumulates in the esophagus. At the same time, flatulence or farting is caused by gas that builds up in the small intestine or colon when food is fermented or digestion is slowed.
Bloating is that feeling of fullness in your abdomen resulting from excess gas, fluid retention, and constipation.
No one wants to feel gassy and bloated, especially around family and friends. So, the following are some scientific and practical insights on how we can empower ourselves to reduce this often embarrassing holiday problem.
What Causes Holiday Bloating?
Our bodies like consistency, so holiday and vacation bloating typically occurs when we mix up our routine and upset that balance. While diet is a common culprit, things like hydration status, being more sedentary, and even flying can result in that bloated feeling. Here are the main causes:
1. We Eat a Lot More
According to the Institute of Human Anatomy, the average stomach holds about 35-50 ounces of food. Compare this with the average holiday dinner, which, per Calorie Control Council research, clocks in at just over 3000 calories and almost 160 grams of fat. It's good that our stomachs can stretch, even if uncomfortable!
Also, think about when you eat. Eating late at night is more likely to cause gas and bloating because our digestive system slows down, and when you’re lying in bed, it’s more difficult for food to move efficiently through your digestive tract.
2. Unfamiliar Foods
The holidays create an opportunity to eat many foods our bodies are not used to. Think green bean casserole, gravy on everything, and lots of frosted sugar cookies!
Too much salt increases fluid retention, while too much fat and too little fiber will slow digestion. When combined with a lot of sugar and highly fermented sweeteners in your colon, gas and bloating can quickly result.
However, while fiber is essential for keeping your digestive system functioning properly, there are better approaches than adding too many new high-fiber foods during the holidays or while traveling. Your body has enough change to deal with.
3. We Don’t Eat Mindfully
It’s not just what we eat. We also need to consider what we are doing while we are eating. When socializing, we may eat while we talk, which can introduce excess air into our digestive system.
Eating too fast can do the same thing.
Also, slouching while sitting makes it more difficult for food to move throughout the digestive tract.
4. Dehydration
Hydration status and beverage choice can also play a role. Dehydration can make your stool hard and more difficult to pass, resulting in constipation and water retention.
Carbonated soda or “fizzy” drinks can cause gas and bloating by introducing excess air into your digestive system.
Too much alcohol can increase water retention, negatively impact digestion, and lead to bloating and diarrhea.
5. We Sit Too Much
The holiday season often makes following our usual physical activity routine difficult. However, being more sedentary creates a more sluggish digestive system and can lead to bloating.
6. Vacation Disruption
Going on vacation during the holidays can further disrupt your happy gut routine. Along with the stress of travel, you may not get enough sleep, eat more and different foods, eat at different times than you are used to, and not stay hydrated, which can cause constipation, bloating, and other digestive issues.
Even the changes in air pressure when flying can cause the gas in your stomach to expand. For more, check out our blog on Gas and Bloating When Traveling.
Many people don’t realize that chewing gum, especially on an airplane, can exacerbate gas and bloating because it contains sugar alcohols that are not fully digested by the body. Chewing gum also makes you swallow excess air.
7. The Usual Suspects
Last, consider some of the year-round causes of bloating. In women, hormonal changes can lead to water retention before and during the menstrual cycle.
Also, you may let your guard down during the holidays when trying to avoid foods that trigger food allergies and intolerances, such as dairy and gluten.
How to Prevent Holiday Bloating
Now that you understand the likely causes of holiday bloat, let’s learn how to prevent it.
1. Make an Eating Plan
You can’t change when the party starts, but be mindful about eating within three hours of bedtime to give your stomach enough time to empty and help prevent reflux.
And, while saving up calories to dive into all those delicious treats at the holiday party may be tempting, don’t do it! Eating consistently throughout the day is a better choice, making you less likely to overeat at social gatherings.
Also, eat slowly, watch your portion sizes, and always practice good posture.
2. Better Choices Are Still Yummy
Eat more leafy greens and eat less beans/legumes and cruciferous vegetables (e.g., broccoli and cauliflower). You will still get fiber and a healthy amount of water to keep things running smoothly.
Also, if you have trigger foods such as dairy or gluten, avoid them during this time. Moderate your intake of fat, salt, sugar, and sweeteners such as stevia and sugar alcohols (e.g., maltitol, sorbitol, xylitol) as best you can.
Making some simple swaps can help. Think pumpkin pie instead of pecan pie, greek yogurt or hummus dips instead of sour cream or cream cheese dips, a sweet potato or green bean side instead of casseroles, shrimp cocktail instead of fried appetizers, roast turkey instead of fried, and just skip the dinner rolls.
3. Consume Gut-Friendly Foods, Pre- and Probiotics
Eating fermented foods such as yogurt with “active” or “live” cultures, kefir, sauerkraut, kimchi, miso, and tempeh can help ensure a proper balance of good bacteria in your gut.
Consuming prebiotics in foods like apples, bananas, barley, and oats may also be helpful because they support the growth of the beneficial probiotic bacteria.
One simple thing you can do is take a daily probiotic to minimize occasional digestive upset. Most Culturelle® products contain Lactobacillus rhamnosus GG, a clinically studied probiotic strain for healthy digestion*.
4. Water Is Your Friend
Staying hydrated is really important for ensuring your digestive system keeps everything moving smoothly. Choose water or tea instead of sodas and other “fizzy beverages".
Avoid or moderate alcohol consumption by alternating an alcoholic drink with a glass of water or trying a low-sugar mocktail. If you are traveling, don’t drink alcohol until you reach your destination.
Bloat-Proof Travel Tips
Just like the holidays, you can bloat-proof your travels with these tips:
- Eat a snack before you leave: If you’re stuck on an airplane, eat a snack or balanced meal before you leave and avoid big meals high in sugar, salt, and fat during the flight. And, rather than chewing gum, try a ginger mint or peppermint that does not contain sugar alcohols.
- Stay hydrated: Water or other non-carbonated, non-alcoholic beverages are the preferred choice for staying hydrated while traveling. Carry a water bottle and drink only bottled or filtered water if you are unsure of tap water quality.
- Be adventurous with activities rather than food: Once you reach your destination, trying out new foods is always fun, but if bloating concerns you, consider sticking with what your body knows.
- Keep moving: Even if your vacation is centered around relaxation, find some time to incorporate movement into your day, whether getting up to walk or doing a few quick stretches. Your digestive system will thank you.
How to Get Rid of Holiday Bloat
If, despite your best efforts, you still experience holiday bloat, don’t fear. There are still a few tricks you can try.
Get Moving
Get moving because it stimulates your bowels to move food and gas out of the body. Try going for a walk, especially after you eat. Or, do some light yoga poses, like the child’s pose or happy baby pose, to help release excess gas from the digestive tract.
Drink Some Herbal Tea
Try sipping some ginger or peppermint tea after eating. According to Johns Hopkins, ginger supports efficient digestion by helping ensure food does not linger in the gut. It also helps with nausea. Peppermint is known as an “antispasmodic,” meaning it can help relax the intestinal muscles. Just be mindful if you have reflux, as peppermint may not be your best choice.
Take a Probiotic
And, if you are not already taking a probiotic, starting one like those from Culturelle® products, many which deliver Lactobacillus rhamnosus GG, an effective clinically tested strain for healthy digestion*, can help.
How Long Does Holiday Bloat Last?
Holiday bloat is usually temporary; your digestive system should bounce back once you return to a more consistent routine. To keep your system functioning optimally, gradually introduce more fiber into your diet, stay hydrated, and keep moving or return to your usual physical activity level.
When to See a Doctor
If you are still experiencing bloating or your symptoms worsen despite your best efforts, be sure to discuss this with your doctor to rule out an underlying health condition.
How Culturelle® Products Can Help You Manage Occasional Bloating & Gas
The strain of good bacteria found in many Culturelle® Probiotics, Lactobacillus rhamnosus GG, is backed by over 35 years of science. It has been clinically shown to reduce occasional digestive upset, including gas, bloating, and diarrhea.*
Culturelle® Digestive Daily Probiotic delivers the clinically effective amount of 10 billion CFUs for healthy digestion* and when taken daily, can help your digestive system work better by:
- Helping reduce occasional diarrhea, gas, and bloating*
- Working naturally with your body to support your digestion and immune defenses*
- Minimizing travel-associated digestive issues*
Culturelle® Bloating & Gas Defense is another great option if you are looking for immediate & long-term overall digestive health benefits. When taken daily with your meal to support the breakdown of hard-to-digest foods, it can help relieve occasional bloating, gas & indigestion* with:
- IntelliZyme™ Blend - key digestive enzymes paired with a catalyst mineral blend to promote optimal digestive enzyme activity and support the breakdown of hard-to-digest foods.*
- Lactobacillus rhamnosus GG - a guaranteed 5B CFU of this probiotic strain clinically shown to help your digestive system work better.*
The Bottom Line
Making some simple lifestyle changes will go a long way in helping you manage bloat, whether during the holidays, when traveling or on vacation, or anytime you need a little extra support.
While diet, hydration, and movement play a key role in ensuring optimal digestive function, consider a probiotic supplement with clinically validated strains and guaranteed purity and potency, like those from Culturelle® products, to give you the extra support you need.*
