Beat the Bloat This Christmas: A Dietitian’s Guide

The festive season is full of delicious food, but it can also leave you feeling bloated and uncomfortable. Here are practical, science-backed tips to help you enjoy the celebrations without the dreaded post-meal bloat:

1. Watch Your Portions

Overeating is the fastest way to feel bloated. Instead of piling your plate high, start with smaller portions and wait 10–15 minutes before going back for seconds. Your stomach needs time to signal fullness.

2. Slow Down and Chew Well

Eating too quickly means swallowing excess air, which contributes to bloating. Chew thoroughly and savour each bite—this also aids digestion and helps you feel satisfied sooner.

3. Limit Fizzy Drinks

Carbonated beverages trap gas in your digestive system. If you love bubbles, try sparkling water in moderation or alternate with still water. Herbal teas like peppermint or ginger can also soothe digestion.

4. Balance Fibre Intake

Fibre is essential, but a sudden increase (think heaps of veggies or whole grains) can cause bloating. Spread fibre-rich foods throughout the day and drink plenty of water to help them move smoothly through your system.

5. Go Easy on Salt

Salty snacks and sauces can lead to water retention, making you feel puffy. Choose fresh ingredients where possible and season with herbs instead of extra salt.

6. Keep Moving

A short walk after meals helps reduce bloating by stimulating digestion. Even 10 minutes can make a difference—plus, it’s a great way to enjoy the holiday atmosphere.

7. Manage Alcohol

Alcohol can irritate the gut and slow digestion. Alternate alcoholic drinks with water and avoid sugary mixers, which can worsen bloating.

8. Try Gentle Remedies

Peppermint tea, ginger tea, or a warm glass of water with lemon can ease discomfort. These natural options support digestion and reduce gas build-up.

Foods That Help Reduce Bloating

Add these to your holiday menu for a happier gut:

• Cucumber – High water content helps flush out excess sodium à Salad, salad and more salad.

• Bananas – Rich in potassium, which balances sodium and reduces water retention à Add to your morning smoothie or as a special Christmas treat roll pieces in coconut or melted chocolate.

• Ginger – A natural digestive aid that calms the stomach à Enjoy a lemon & ginger tea before bedtime.

• Peppermint – Soothes the digestive tract and reduces gas à Enjoy a peppermint tea after a meal.

• Yogurt with live cultures – Supports gut health and digestion à Get those good gut bacteria primed by starting the day with yoghurt & berries.

• Asparagus – Acts as a natural diuretic, reducing bloating à Grill on the BBQ with a lemon vinaigrette as a side dish.

• Papaya – Contains enzymes that help break down protein and ease digestion à Go tropical with a papaya salsa. Enjoy as a dip or as a topping with grilled chicken.

Bottom Line: Enjoy the festive foods, but pace yourself, stay hydrated, and include these anti-bloat foods to feel your best this holiday season.

We wish you and your family a Merry Christmas and a Happy New Year!