We all stuff our faces over Christmas – and there is always payback.

Tummy troubles and bloating are common complaints, leaving you uncomfortable, in griping pain, sluggish and feeling like a Christmas pudding.

According to the IBS Network, up to 20 per cent of us are ­affected by IBS and need to be more mindful of what we eat.

Because with the mountain of sugar, fat, wheat and alcohol served up over the festive ­seasons, symptoms get worse.

We spoke to nutritional and fitness expert Tom Jenane for his top tips on being kinder to tums.

According to the IBS Network, up to 20 per cent of us are affected by IBS and need to be more mindful of what we eat (file pic)

1. Sit up straight

When we overindulge at the dinner table we tend to slouch over, which then adds to our bloating troubles.

Prevent the build-up of gas by sitting up straight and focusing on good posture.

2. Slower eating

It is easy to wolf down turkey and all the trimmings. Take it slower to prevent digestion issues.

Eat with your mouth closed so you do not swallow lots of air – or put off your fellow diners.

3. Plan a detox

Eating healthily on Christmas Day is never going to happen but use Boxing Day to ease into a much-needed detox.

Go for steamed veg with leftover turkey – minus the skin– and avoid carbs and sugar. Drink plenty of water to flush out your system too.

Ten ways to beat festive bloat at Christmas - from morning fasts to how you sit 1
Sales of carbonated drinks shoot up around Christmas, from champagne to sodas. But these are prime culprits for bloating, so try to cut back (file pic)

4. Ditch the fizz

Sales of carbonated drinks shoot up around Christmas, from champagne to sodas. But these are prime culprits for bloating, so try to cut back.

5. Banish gum

Lose the chewing gum. Many people do not realise how much it can make you bloat.

Constantly chewing creates a build-up of gas in your abdomen because you swallow more air.

6. Avoid sprouts

If you regularly suffer from bloating at Christmas, certain ingredients could be to blame.

Ten ways to beat festive bloat at Christmas - from morning fasts to how you sit 2
If you regularly suffer from bloating at Christmas Brussels sprouts, cabbage, broccoli and asparagus could be to blame (file pic)

The main bad guys are Brussels sprouts, cabbage, broccoli and asparagus.

Swap these for less gassy alternatives, such ascarrots.

7. Morning fast

Many people find intermittent fasting a great way to ease stomach cramps.

The most common split is 16/8 – with all your meals eaten between 12pm and 8pm.

You can adjust the eight hour window to suit yourself but most people find using the hours they are asleep and the morning easier times to fast.

8. Relax

Christmas is a stressful time and this could be the main reason you are battling bloat.

The strong gut-brain connection means a direct link between stress and bloating.

Take some time to meditate, do some yoga or just have some me time whenever things are piling up and getting too much.

Read More

Top news stories from Mirror Online

Even ten minutes of calm a few times a day can help.

9. Pump it up

You can release excess fluid the body is retaining via sweat, so fit in some cardio workouts over your Christmas holidays.

10. Herbal cuppas

Try a herbal tea straight after your big meals. Ginger, turmeric, peppermint and CBD tea are really effective at getting your digestive system moving.

■ For more information, visit natureshealthbox.co.uk .

Source link