Feeling Bloated After the Holidays? Let’s Get Things Moving!

Written by: Jacqueline Newson BSc (Hons) Nutritional Therapy

After the Christmas festivities, many of you may feel sluggish, bloated, and out of sync. While the holidays are a time for indulgence and celebration, the combination of rich foods, excess alcohol, and reduced activity can really upset your digestion. Post-Christmas constipation is not uncommon, but with the right strategies, you can quickly restore balance and comfort.

What Causes Constipation?

Long public holidays often bring lazy days and drink-filled evenings that disrupt your usual routine. Swapping your normal balanced diet for one rich in highly processed foods, sugary treats, and refined carbohydrates will eventually affect your digestion. These foods lack many of the nutrients needed to aid metabolism and are usually low in fibre, which is essential for a healthy gut. Lack of fibre leads to harder stools that are more difficult to pass. Several other factors add to the likelihood of constipation including:

Too Much Alcohol

Christmas is a time for celebratory drinks, but alcohol can have a dehydrating effect on the body. Dehydration reduces the water content in stools, making them dry, compacted, and difficult to pass, which can lead to constipation. Additionally, alcohol's toxic effects can disrupt the delicate balance of gut bacteria. Normally, beneficial gut flora help retain water, easing stool passage, but when this balance is disturbed, it can slow your digestive system even further.

Toxin Overload

The liver is typically an efficient detoxifying organ, but overindulgence in alcohol and rich, processed foods can overwhelm it, impairing its function. This can lead to a buildup of toxins in the bloodstream and a reduction in bile production. Bile plays a crucial role in breaking down fats and promoting intestinal movement, helping to push digested food through the bowels. Reduced bile production can slow this process, leading to more challenging bowel movements.

Disrupted Routines

Late nights, erratic meal times, and less structured days during the holidays can throw your digestive rhythm out of sync and upset your sleep patterns. The gut thrives on consistency, and changes can impair regular bowel movements.

Sedentary behaviour

The holiday season often involves extended periods of sitting, whether lounging on the sofa watching TV, enjoying lengthy family meals, or playing board games. This reduced activity can slow digestion and increase the risk of constipation.

Five Top Tips to Get Your Gut Moving

1. Increase Your Fluid Intake

Replenish your body with plenty of water to combat dehydration and soften stools. Aim for at least 8-10 glasses of water or herbal teas daily. Research shows that starting your morning with warm water can give your digestion a gentle push.¹ You could also try sipping on cabbage juice, a remedy historically used to alleviate constipation.²

2. Focus on High-Fibre Foods

Transition back to a fibre-rich diet by incorporating fruits, vegetables, nuts, seeds and whole grains. Excellent sources include:

•        Fruits like apples, pears, and berries
•        Vegetables such as green beans, spinach, and Brussels sprouts
•        Whole grains and pulses such as oats, lentils and wholemeal bread

3. Ease Off Processed Foods

Minimize processed, sugary snacks, ready meals and heavy fried foods. Replace them with baked, grilled or steamed whole foods that support digestive health and overall well-being.

4. Reintroduce Physical Activity

Physical movement stimulates intestinal contractions, helping stools move through the digestive tract. Even gentle exercise can make a big difference. A brisk walk, yoga session, or light stretching can help to get things moving.

5. Abstain From Alcohol

Give your liver a break by indulging in some of the trendy and delicious mocktails available today. Shift your social activities towards non-alcoholic pursuits, such as movie nights, game evenings, or dance classes, for a refreshing change.

Holistic Practices to Promote Regularity

•        Re-establish a Routine -  Consistency is crucial for a healthy digestive system. Eat, hydrate, and sleep at regular times to encourage daily bowel movements. A simple morning routine of warm water, light stretching, and a high-fibre breakfast can set the tone for the day.

•        Stress Management -  The stress of last-minute shopping and organising celebrations can linger and impact your digestive health by slowing bowel movements. Incorporate relaxation techniques such as meditation and deep breathing, or take a warm bath to reduce tension and support gut function.

•        Use Herbal Teas - Soothing teas like ginger, peppermint, chamomile and fennel can aid digestion, relieve bloating and may help with mild constipation.

Supplement Support

Transitioning back to healthy eating after a long period of overindulgence can take some time, this is where supplements can save the day. While you’re getting back into the swing of things these three supplements can help to reset your digestion:

Magnesium

Magnesium contributes to normal muscle function, including intestinal muscles, supporting regular bowel movements. This natural muscle support may help relieve occasional constipation. Opt for chelated forms of magnesium that are well absorbed and gentle on the stomach. Taking magnesium in divided doses throughout the day may help to soften the stool without over-relaxing the bowel.

See Neutrient Magnesium

Alpha-Lipoic Acid (ALA)

ALA has the unique ability to recycle and regenerate important cell defence nutrients such as vitamin C, vitamin E and glutathione which support liver detoxification. A healthier liver processes toxins more efficiently, reducing digestive strain and supporting bowel regularity. Pair ALA supplementation with plenty of detox-friendly foods like green leafy vegetables, red grapes and berries.

See Altrient ALA

Probiotics

The overindulgence and dietary changes of the Christmas period can disrupt your gut microbiota promoting the growth of unhealthy bacteria, which affects gut motility and bowel movements. Look for a high-quality broad-spectrum probiotic containing strains like Lactobacillus and Bifidobacterium to restore balance.

See Neutrient Neu Biotic

Editor: Alejandra Toro, Pshychologist, MSc Nutrition and Behaviour 

References

1.Çalişkan N, Bulut H, Konan A. The Effect of Warm Water Intake on Bowel Movements in the Early  postoperative Stage of Patients Having Undergone Laparoscopic Cholecystectomy: A Randomized Controlled Trial. Gastroenterol Nurs. 2016 Sep-Oct;39(5):340-7. doi: 10.1097/SGA.0000000000000181. PMID: 27684632.

2.ȘTEFAN, I. M. A. and ONA, A. D. (2020) “CABBAGE (BRASSICA OLERACEA L.). OVERVIEW OF THE HEALTH BENEFITS AND THERAPEUTICAL USES”, Hop and Medicinal Plants, 28(1-2), pp. 150-169. doi: 10.15835/hpm.v28i1-2.13994.