The holidays are upon us, and we all know what that means. Our calendars are full of parties, pitch-ins and potlucks that beckon us to belly-up to the buffet to celebrate the spirit of the season. Indulging in calorie-rich, sugary and fatty foods is tantalizing, but it often comes at the price of bloating, gas, intestinal discomfort, and heartburn.
How can we break the holiday tradition of over-eating and digestive remorse? Here are a few simple tips to keep in mind when you are making merry this season:
- Limit your portion size. Holiday treats are special because they are associated with tradition and are only prepared at certain times of year. Moderation is the key, however. You may be surprised that your tongue and tummy are just as satisfied by one bite of your favorite holiday dish or sweet as an entire plateful. This way, you can try a tiny sample of many items on the holiday table without putting too much pressure on your esophageal sphincter, the muscle that prevents food and acid from backing up into the esophagus.
- Add more fiber to your diet during the holidays. Fiber makes us feel full and creates bulk in the intestines, which helps move wastes and toxins out of the body. Holiday foods are usually low in fiber and can cause constipation. Focus on increasing your fiber intake by eating foods like oatmeal, bran muffins and fruit for breakfast and filling your dinner plate with vegetables and whole grains. This will help offset some of those low-fiber holiday treats that you want to sample. Remember, women need at least 25 grams of dietary fiber per day and men need at least 38 grams of dietary fiber per day.
- Make food substitutions in recipes. Food swaps can be a great way to reduce calories, sugar and fat in recipes. Instead of using sour cream in that holiday casserole recipe, try plain nonfat yogurt. It gives the same tang and tartness without the heaviness of sour cream. When making banana, pumpkin or zucchini bread, add a tablespoon of wheat germ to boost the fiber content. You and your guests won’t be able to notice the difference!
- Drinks make a difference. Holiday coffees, sodas, cocktails, and mulled beverages can trigger gas or bloating. Drinking room temperature water is the best beverage choice for optimum digestion (Source: Web MD).
You can make your holidays even happier by practicing moderation and adding healthier foods to your diet. Instead of raiding your medicine cabinet for Tums, you can spend more time mingling with friends and family at those seasonal gatherings!