There is a tendency to overindulge in food and drink at this time of year (Image: Getty)
The festive season is officially under way, and that means office parties, nights out and long lunches with friends and family. But alongside the sparkle comes something far less glamorous – bloating, gas and digestive discomfort. Latest UK data from supplements firm PrecisionBiotics reveals 40% of us regularly experience bloating, and 36% struggle with gas throughout the year, with symptoms worsening dramatically in December.
Public health nutritionist Dr Emma Derbyshire explains: “Changes in our eating habits – rich, salty and sugary foods, more fizz and social drinking, eating on the go, disrupted routines and changes in stress patterns – can leave us all in a state of overwhelm. “The result? A burned-out digestive system and disrupted gut microbiome. This may manifest as a gut that feels bloated, sluggish, and irritated.” Understanding what happens inside your gut and taking a few strategic steps may help keep bloating at bay.
WHY THE FESTIVE PERIOD HITS THE GUT SO HARD
GP Nisa Aslam says: “Traditional festive foods such as roast dinners, creamy sauces, cheeses, chocolates and canapes unfortunately tend to be high in fat. Foods higher in fats take longer to break down, which can delay stomach emptying and cause bloating, gas and that uncomfortable ‘brick in your stomach’ feeling.
“Sugary treats abound at this time of year. Excess sugar can feed gas-producing bacteria in the gut, which leads to fermentation, trapped wind and distension. Christmas tipples, celebratory fizzand beers can also inflame the gut lining, impair enzyme activity and disruptthe microbiome. It can also have a dehydrating effect, slowing digestion and contributing to constipation and bloat. Changing eating habits – late-night eating, all-day grazing, or going long stretches without proper meals – can also throw off the gut’s natural motility rhythm.
“Finally, financial pressure, social overwhelm, hosting responsibilities and end-of-year deadlines can all heighten stress levels. The gut and brain communicate constantly via the gut-brain axis, meaning the build-up of emotional stress can affect digestion, speeding it up, slowing it down or causing spasms and bloating.”
Dr Derbyshire adds: “PrecisionBiotics’ research has repeatedly shown that gut symptoms worsen during periods of lifestyle disruption, explaining why December can be tricky.
Over eating and drinking can lead to the bloated blues! (Image: Getty)
Read more: The food fads, eating habits and diet trends that have shaped us since the 60s
Read more: GP shares 5 simple things you can do today for better sleep
TOP TIPS TO BEAT THE BLOATING BLUES
SLOW DOWN AND CHEW
Your parents always told you this, and it’s true! “It takes the brain around 15 to 20 minutes to register fullness,” says Dr Aslam. “Eating quickly means swallowing more air and putting more pressure on the digestive system. Use the 20-minute rule – make a meal last at least that long. Chew your food properly, aiming for 15 to 20 chews per mouthful and slow down your eating. Sit at a table when you eat, without technology. Try putting your cutlery down between mouthfuls as this forces you to slow down.
“Also avoid talking too much when eating as air can be swallowed which can also contribute to a gassy gut.”
EAT FIBRE-RICH FOODS BUT DON’T OVERLOAD
“Fibre helps to feed the microbiome and smooths digestion, but jumping from low fibre to high fibre too quickly can worsen bloating,” says Dr Derbyshire. “So, don’t go too heavy on the Brussels sprouts and mix soluble and insoluble fibre. Soluble fibres are those that dissolve in water and are found in carrots, sweet potatoes and beans. Insoluble fibres do not dissolve in water and add bulk to stools. These are found in nuts and seeds such as almonds and flaxseed, broccoli, cauliflower and green beans.”
PACE THE ALCOHOL WITH WATER
“Alcohol is one of the most potent gut irritants,” saysDr Derbyshire. “So pacing yourself prevents both bloating and next-day discomfort. A simple rule: one alcoholic drink equals one full glass of water. Hydration keeps intestinal motility moving and helps remove irritants more effectively.”
Also, Dr Derbyshire advises choosing your bubbles wisely. Carbonated drinks such as prosecco, champagne, tonic water and fizzy mixers introduce gas directly into the stomach. Alternatives such as still wine, spirits with still mixers, or kombucha-style non-alcoholic drinks can be easier on the belly and are less likely to cause distension.
CONSIDER A CLINICALLY STUDIED GUT STRAIN
“One of the most effective steps you can take is incorporating a targeted, precision strain clinically shown to reduce bloating,” says Dr Derbyshire. “The bacterial strain Bifidobacterium longum 35624 – the unique strain found in PrecisionBiotics Alflorex Original – works by interacting with the gut lining and calming the signals involved in sensitivity and motility, making it ideal during December when the digestive system is under heightened pressure.
“Taking 35624 daily, even starting a few weeks before the festivities, may help to strengthen gut resilience and reduce the intensity of symptoms when indulgences appear.”
Dr Nisa Aslam advises against high-fat festive treats (Image: Courtesy Dr Nisa Aslam)
ADD GUT-FRIENDLY MOVEMENT BETWEEN PARTIES
Exercise improves your resilience to stress and can also help support your gut by improving the gut microbiome. Dr Aslam says: “A brisk 10 to 15-minute walk after meals stimulates digestion, reduces gas buildup and supports gut motility. Yoga poses like cat-cow, seated twists or kneeling hip circles ease pressure and encourage trapped gas to move.”
SIP PEPPERMINT OR GINGER
“Peppermint can relax the intestinal muscles, easing spasms and bloating, while ginger supports gastric emptying,” says Dr Derbyshire. “Peppermint teas or ginger teas or shots before or after events can make a difference.”
AND RELAX…
Your gut is lined with hundreds of millions of neurons sometimes called the “second brain”. These neurons communicate directly with the brain through the vagus nerve.When you’re stressed, the brain sends signals to the gut that can: slow digestion; speed it up; increase sensitivity; trigger spasms and cause bloating or pain.
“Stress is a major and often overlooked trigger for digestive discomfort,” says Dr Aslam. “Simple practices like breathwork or a yoga class can help you unwind and ease tension. Try to schedule a small daily moment to switch off.”
Dr Derbyshire adds: “A targeted probiotic strain like 1714, found in PrecisionBiotics’ Zenflore Daily Mental Wellness Supplement and Alflorex Dual Action may help. Scientific studies show it can reduce stress-related responses, support mental performance under pressure, and help maintain calmness and emotional balance.”
AVOID ‘SAVING UP CALORIES’ BEFORE EVENTS
Skipping meals to prepare for a big dinner or party backfires. Dr Aslam warns: “Going into an event ravenous makes you more likely to overeat rapidly, overwhelming the stomach and ramping up bloat. Instead, eat balanced meals during the day with protein, fibre and healthy fats, which stabilise digestion and help prevent overeating at night.”
PROTECT YOUR GUT ROUTINE
Consistency helps the gut function smoothly. Dr Derbyshire says: “Even when your social calendar is chaotic, try to eat your first meal at a similar time each day, keep portions regular and maintain bedtime and wake time where possible. Your gut thrives on rhythm and the more consistent you are, the better it will cope when things become hectic.”
Dr Emma Derbyshire says gut symptoms worsen during times if lifestyle disruption (Image: Courtesy Dr Emma Derbyshire)
THREE COMMON CAUSES OF BLOATING
GAS BUILD-UP
Gas produced by fermentation becomes trapped when motilityis slow.
WATER RETENTION
Saltier foods and alcohol cause temporary fluid retention in the gut.
SENSORY SENSITIVITY
Even a normal amount of gas can feel painful if thegut is irritated or hypersensitive.
COMMON SIDE-EFFECTS
Affects confidence: Many people report that bloating makes them feel “bigger”, more self-conscious and less social;
Interrupts sleep: Lying down can exacerbate pressure and gas retention;
Ruin nights out: Tight waistbands, abdominal pressure and discomfort are the fastest way to cut an evening short.
Source link
