Expert shares 15 tips for beating holiday bloating.

Special memories are made during the holidays when family and friends come together, which is why we love the holiday season so much! With family parties and holiday festivities, though, comes dish after dish of lots of scrumptious foods filled with holiday cheer and the temptation to over do it is at an all-time high. Experts say that the average American gains 5-10 pounds during the holidays and the jolt to your system from the wide array of holiday cookies, desserts, and holiday cocktails does come with a price.

According to Dr. Andrea Noey, Licensed Colon Hydrotherapist and Founder of Natural Chiropractic Healing of Crest Hill, IL, all this over-indulging can lead to digestive issues including sluggishness, a bloated belly, cramps, nausea, and other stomach discomforts, as well as stomach rumbles and other not-so-cheerful woes including flatulence and possibly the dreaded diarrhea and constipation.

Dr. Andrea Noey recommends the following tips to help you beat holiday bloating.

1. Hydratation is key. Natural diuretics, in solid or liquid form, can help flush bloating. Dr. Noey suggests coconut water, green tea, and vegetables with high water contents like asparagus and cucumber.
2. Say no to soda. One of the worst culprits of bloating, soda creates an acidic metabolic state in your body and is loaded with chemicals. It also contains HFCS which has been shown to cause weight problems.
3. Ain’t nothin’ like the real thing, baby! You’re probably avoiding sugar after all the holiday cookies you’ve recently inhaled, but the artificial sweeteners found in diet sodas contain sugar alcohols that are difficult for the stomach to break down, leading to excess air and bloating as well as also causing weight problems.
4. Please pass on the salt. Sodium—found in many holiday dishes such as potatoes, gravy and ham, as well as the salt shaker!—is one of the biggest bloating culprits because it leads to water retention. So eat fresh ingredients, and season your meals with fresh herbs instead.
5. Easy does it! Slow down and savor your meal by chewing more. Also, try to avoid mixing too many sugary dishes with your meal and try to stop eating before you’re full.
6. Minimize liquids during meals. Don’t consume a lot of liquids during your meal as they will impede the digestive process by diluting gastric juices as well as the digestive enzymes your body needs for the effective digestion of proteins, carbohydrates, and fats. Also, no chugging!
7. Walk away the bloat. After a heavy meal, walking can help ease the bloat. Exercises that focus on your abdomen, like yoga, can also work your internal organs and help you digest your meals more easily. If you do need to rest, lying down on your left side can help ease digestive issues.
8. Supplement your diet. Even if you’re not intolerant, food sensitivities to things like gluten or lactose can lead to bloating. If you think that might be the case, experiment with supplements like Lactaid or Beano, and see if it makes a difference.
9. Harness the power of probiotics. When your system is under siege, you can help your tummy along by adding probiotics, aka “good bacteria” to the mix. Add fermented foods such as yogurt, sauerkraut, or kefir (also known as “drinkable yogurt”) to your plate plus a probiotic supplement. Boosting good bacteria is one of the simplest ways to restore the gut’s bacterial balance and start repairing your gastrointestinal system.
10. Colon Hydrotherapy can help! According to Dr. Noey, almost anyone can benefit from colon hydrotherapy, especially during the holidays when our digestive systems are working overtime. Colon Hydrotherapy promotes regularity and prevents constipation and bloating.
11. Try apple cider vinegar. A tablespoon or two of organic, unpasteurized apple cider vinegar in water is very helpful. You can take it before, during, or after a meal or snack.
12. Pack up fennel. If you’re going to parties at the office, or dining out at others’ homes, pack up some fennel seeds to take along. Chewing fennel seeds after a meal has shown to be an effective method of promoting digestion.
13. Aid digestion with peppermint. If you’re home, you can make peppermint tea or put a few drops of peppermint oil in water to drink. Many swear by peppermint tea for digestive issues of all sorts!
14. Enjoy ginger tea. Ginger tea typically works well for stomach troubles. You can make the tea by boiling thin sliced ginger root, enough to cover the bottom of your pan, and let it simmer for about a half-hour. Capsules are a convenient alternative if you’re out.
15. Flush away the bloat with cranberry juice. Cranberry acts as a natural diuretic de-bloating agent by flushing excessive fluids out of your body.

Dr. Andrea Noey, Owner and Chiropractor at Natural Chiropractic Healing, the premier center for Chiropractic and Physician-Assisted Colon Hydrotherapy, is proud to serve the Crest Hill, Joliet, and surrounding communities. For more information or to schedule a complimentary colon hydrotherapy consultation, visit ChiroColonics.com or call 815-733-5282.