The holidays are typically filled with family, friends, and of course, food, but too often they are filled with something else: after meal bloating and discomfort!

We've compiled a few tips to help you avoid the post-feast bloating so you can continue enjoying the holidays.

Know Your Foods

One way to avoid bloat is by knowing how the foods available impact the body. By starting out with a plate of primarily turkey and veggies you can give yourself a hearty, fiber-filled base on which to build the rest of your meal.

Pre-Meal Prep

Some feel that skipping every meal before the big one is a good way to cut calories allowing more space for the main course. Unfortunately, this almost certainly dooms one to overeat and feel bloated and uncomfortable afterward. If you want to cut back on calories during the day, don’t skip meals, rather eat a breakfast and lunch that are high in protein and fiber. Foods that are high in protein and fiber include vegetables and nuts, like pistachios. This way, you are less likely to over-indulge in appetizers before the holiday meal.

Probiotic Benefits

Probiotics are full of “good bacteria” that improve intestinal tract functionality and fend off inflammation. In regards to combatting holiday bloating, they promote digestion, particularly proteins, and reduce the risk of bowel toxins, gas, and intestinal toxicity.

Avoid Crashing Post Meal

There is no need to have a full-blown workout after the big meal but it is best to stay on your feet and get yourself moving to help with the discomfort of bloating. You can keep it simple and help the host clear the table and go for a stroll around the neighborhood afterward.

Avoid Caffeine

Although caffeine can help perk you up for morning festivities, it is harsh on the gut and can lead to symptoms such as diarrhea and indigestion. Given that holiday meals are already a lot for the gut to handle, it is best to avoid caffeine if you can.

Prioritize Sleep

A big holiday meal can take a toll on your body, especially when combined with the stress of cooking and planning, so it is important to give your body the time it needs to recover. Keeping a regular sleep schedule helps all bodily systems, even the gut, as poor quality sleep can negatively affect your gut microbiome.