With the holiday season upon us, for many, that means late nights filled with holiday parties, and of course, food! It’s easy to stray from your usual healthy diet come the holiday season, which can leave you feeling bloated and sluggish.

Here are some simple tips and recipes that will help you beat the bloat this holiday season.

What not to eat:

1 – Excessive amounts of liquids while eating.  When you think of bloating it’s easy to just focus on foods. But what and how you’re drinking can have a big impact as well!

Picture of a glass of water

Don’t consume large amounts of water and liquids when you are eating! They will impede the digestive process by diluting gastric juices, such as your HCI.

You also dilute the digestive enzymes your body needs for the effective digestion of proteins, carbohydrates, and fats. You will definitely feel bloated!

So just sip on water and other liquids at meals, but no chugging.

Hydrate between meals- at least 30 minutes before, and wait at least 45 minutes after eating to start drinking large amounts of liquids.

Avoid soda. If you are going to be eating some favorite treats over the holidays – which is okay to indulge in occasionally – you don’t need to top it all off with soda.

Picture of soda cans

Soda is one of the worst culprits of bloating. Not only does it create an acidic metabolic state in your body, but it’s loaded with chemicals and contains HFCS (regular soda), or artificial sweeteners (diet soda).

Both have been shown to cause weight problems.

Carbonated soft drinks have air bubbles that travel to the stomach and release carbon dioxide within the digestive tract, creating an uncomfortable bloating sensation.

On top of all that, excessive caffeine can cause belly bloat.

2 – Hard to Digest Foods. Anything that is hard to digest will leave you feeling bloated, plain and simple.

Dairy is known to particularly cause bloating, since it lacks all its enzymes and is one of the hardest foods most people can digest. So avoid it or cut back all together.

3 – Strictly monitor your salt intake. Avoid all table salt, and avoid processed foods that contain table salt.

Table salt is really de-natured sodium chloride salt.

Table salt is dead, kiln-dried, highly processed, and will also create “false fat”, making you look bloated and up to 9 pounds heavier than you truly weigh.

Picture of table salt

Throw out your saltshakers, and avoid processed foods that contain it. Small amounts of high quality sea salt can be used in strict moderation, when a salty flavor is desired.

I’ve been using a lot of herbs, as well as cayenne and black pepper lately, and not really using any straight salt at all.

What to eat:

1 – Cranberry. Cranberry juice can also act as a debloating agent.

Picture of cranberries in a bowl

Cranberry acts as a natural diuretic by flushing excessive fluids out of your body.

Since you may inadvertently consume more sodium than usual during the holiday season, keep concentrated cranberry on hand (not sugar-filled Cranberry Cocktail!), and pour into a glass fresh water with some stevia to drink in the evenings.

2 – A Good-for-you Refreshing Drink. Just because you’re avoiding soda, it doesn’t mean that you can’t add something equally refreshing to your day, that won’t leave you feeling bloated.

Picture of a cup of hot tea

Try some Rooibos Tea with fresh mint added in, which is high in antioxidants and flavonoids, which also helps to promote youthfulness and great skin. Mint is great for promoting better digestion. Using mint, you can also blend yourself a green smoothie when wanting something cooler.

3 – Raw Apple Vinegar Cider. Add some raw apple cider vinegar to your diet. This will help promote optimal digestion and encourages the growth of healthy bacteria in our bodies.

It’s extremely high in minerals and potassium, which promotes cellular cleansing. It also has antiseptic qualities that can help cleanse your digestive tract, and promote bowel movements to rid your body of waste!

Picture of Bragg's Apple Cider Vinegar

Since you only need 1 tablespoon a day to prevent bloating, it is easy to incorporate into your diet. Just replace other vinegar’s you currently use in your salad dressing with it.

Oh, and be sure to eat that fiber-filled big salad first, with raw apple cider vinegar in the dressing, which will help to naturally balance portion size of heavier foods that follow (one okay, two…alrighty, this time of year. But you don’t really need that third portion of grandma’s mashed potatoes do you?).



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