Lifestyle | Health & Wellness

The Ultimate Guide to a Bloat-Free Holiday Season

This post may contain affiliate links. Please see our disclosure policy for details.

The holiday season is synonymous with festive decorations, heartwarming reunions, and, of course, indulgent feasts. While it’s a time of joy and celebration, it’s also when many of us experience the not-so-pleasant feeling of bloating. But fear not! With a few mindful practices, you can enjoy the festivities and still keep that uncomfortable bloat at bay. Here’s how:

Stay Hydrated

woman drinking water from clear glass.
 Photo credit: Andrea Piacquadio via Canva.

Water is your best friend during the holidays. Not only does it help flush out excess salt from your system, but it also supports digestion. Aim to drink at least 8 glasses a day. If plain water isn’t your thing, infuse it with slices of cucumber, lemon, or mint for a refreshing twist.

Mind Your Portions

meal prep; portion control.
 Photo credit: Anastasiia Nurullina via Canva.

It’s easy to get carried away with all the delicious offerings on the holiday table. Instead of piling everything onto your plate, start small. You can always go back for seconds if you’re genuinely still hungry. Listening to your body’s cues can make a world of difference.

Opt for Balanced Meals

mediterranean food.
Photo credit: aamulya via DepositPhotos.

While it’s tempting to reach for another serving of mashed potatoes or pie, try to balance it out with veggies and lean proteins. These foods are not only nutritious but also help you feel full and satisfied without the bloat.

Limit Carbonated Drinks

tops of soda cans.
Breakingpic via Canva.

Soda, sparkling wine, and other fizzy drinks can introduce excess gas into your digestive system, leading to bloating. Opt for still beverages, or if you do indulge, do so in moderation.

Take a Walk

couple walking dog.
Photo credit: Andres Ayrton via Canva.

After a hearty meal, resist the urge to plop down on the couch immediately. A gentle walk can aid digestion and help alleviate that stuffed feeling. Plus, it’s a great way to enjoy some quality time with loved ones.

Be Wary of Sugar Alcohols

Sugar substitutes.
Photo credit: TeriVirbickis via DepositPhotos.

Many holiday treats, especially the “sugar-free” ones, contain sugar alcohols like xylitol or sorbitol. While they might seem like a healthier option, they can cause bloating and discomfort in some people.

Practice Mindful Eating

woman eating mindfully.
 Photo credit: Andrea Piacquadio via Canva.

Take the time to savor each bite. Chew thoroughly and enjoy the flavors. Eating slowly not only enhances the dining experience but also gives your body the time it needs to digest food properly.

Herbal Teas to the Rescue

hands holding herbal infusion; tea.
 Photo credit: Natalie_Corot  via Canva.

Certain herbal infusions, like peppermint, ginger, and chamomile, are known for their digestive benefits. Sipping on a warm cup can soothe your stomach and reduce bloating. Try this Honey Lemon Ginger Tea.

Limit Salt Intake

 Photo credit: Ika Rakhmawati Hilal via Canva.

High sodium foods can cause water retention, leading to that bloated feeling. While it’s hard to avoid salt entirely during the holidays, being mindful of your intake can help. Opt for homemade sauces and dressings where you can control the salt, and be cautious with cured meats and salty snacks.


Holiday table with turkey.
 Photo credit: Monstera via Canva.

The holidays are a time to celebrate, relax, and indulge. But with a bit of mindfulness and some smart choices, you can enjoy all the festivities without the discomfort of bloating. Remember, it’s all about balance. So, go ahead and enjoy that slice of pie, but maybe pair it with a lovely, long walk and a cup of herbal tea. Happy holidays!

Thanksgiving Holiday Recipes That Won’t Make You Bloat

Family Dinner Thanksgiving
Photo Credit_ razen Zigic via Shutterstock.

These are our very best Thanksgiving & Christmas Tummy Friendly Main Dishes, from turkey to hamroast beef to something a little different like duck, or a simple roast chicken. And we have vegetarian and vegan options, along with some hearty pastas for those that like those additions on the table. Read: Thanksgiving & Christmas Low FODMAP Main Dishes

85 Tummy Friendly Desserts For The Chocolate Lover In Your Life

horizontal image of Low FODMAP Blackout Cake on white plate
Photo Credit: Dédé Wilson from FODMAP Everyday®.

Welcome to the largest collection of desserts for the chocolate lover in your life. Each of these are also gut-friendly so that you don’t have to worry about bloating, or a noisy belly when getting romantic! All of these desserts are gluten-free and low FODMAP! Click for 85 Desserts For The Chocolate Lover In Your Life

You Might Also Be Interested To Read