Your Christmas gut guide

Next, have a look at top foods for better digestion, how to stay healthy over Christmas and how to do Christmas without alcohol.

The problem: indigestion

Indigestion is pain or discomfort in the upper part of the gut; it includes heartburn, also known as acid reflux.

Symptoms of indigestion include bloating, belching and feeling full or sick. They are often related to eating and may come in bouts rather than being present all the time.

Indigestion can be caused by overeating or eating too quickly, consuming excess caffeine, alcohol, carbonated drinks or chocolate, or stress and anxiety.

Here are three easy ways to avoid indigestion:

• Identify trigger foods then limit them. You could use a food diary to do this
• Have smaller meals and take your time over them. Don't rush
• Avoid lying down straight after eating. Try to have your meal 3-4 hours before bed

Find out more about indigestion.

The problem: bloating

Some of us experience occasional uncomfortable or even painful bloating, but for others it is a regular occurrence. It's important to be aware how often you experience symptoms and what sets them off.

There are a few possible causes for bloating. Our diet and lifestyle impacts our gut and how it functions, so if you're often stressed, rarely exercise or consume a lot of red meat and processed foods, you may experience gut issues. Food intolerances, IBS, constipation and coeliac disease can also lead to bloating.

You might find that reducing your own triggers is enough. If not, you can try introducing fermented foods such as kefir and kimchi into your diet.

Find out more about what causes bloating and how to reduce it.

The problem: constipation

Constipation may be caused by dehydration, not eating enough fibre or getting enough exercise, certain medication or supplements, or anxiety. Consumption of dairy can cause constipation, especially for those with an intolerance, as can eating too much sugar, fried foods and drinking alcohol (it can be dehydrating).

Symptoms of constipation include

• Lack of a regular bowel movement (going for a poo fewer than three times a week)
• Your stool is often large and dry, hard or lumpy
• You are straining or in pain when you go to the toilet

Constipation may also be accompanied by other symptoms such as bloating, stomach ache and loss of appetite.

If you're feeling constipated, try eating high-fibre prunes, kiwis or spinach, or try introducing psyllium husks into your diet. All can be effective at easing symptoms.

Find out why you're constipated and how to prevent it.

The problem: acid reflux

Acid reflux, also known as heartburn, is a common digestive complaint all year round but it can be especially common during the festive period.

Symptoms vary from a warm or burning pain in the the chest, which rises up to the throat, to an unpleasant taste in the mouth. This is caused by the acidic contents of the stomach travelling up the food pipe or oesophagus.

Common triggers include fatty foods, alcoholic drinks, coffee, carbonated drinks and chocolate – all of which are regularly consumed at Christmas.

If you find yourself suffering from symptoms, there are a few things you can do to help. First, identify your triggers using a food diary and cut these out where possible. Switch to decaffeinated herbal teas, low- or no-alcohol drinks, cut back on chocolate and minimise fatty foods. If you smoke, you should try to quit, as this also contributes to heartburn.

Read more about the foods to avoid for acid reflux and what to drink for acid reflux.

How to look after your gut health at Christmas

1. Consider taking prebiotic or probiotic supplements to support your gut and boost the 'good' bacteria. If you're already experiencing symptoms of an unhappy gut, taking these may help to reset the balance. Alternatively, you could try eating more probiotic foods.
2. Limit your alcohol intake. Drinking too much can lead to inflammation and impact the diversity of bacteria in your gut, resulting in digestive issues. You might find it helpful to switch to low- or no-alcohol options.
3. Practise mindfulness. Stress and anxiety can upset your gut, so take some time out to do a few deep breaths or find a few moments of calm.
4. Eat a colourful, varied diet. It can be easy to eat a lot of beige food over Christmas, but this can limit the amount of nutrients we get, which in turn affects the gut and may cause constipation or indigestion. Where you can, sneak in a few colourful fruits and veggies, wholegrains or good fats. Check out our quick and healthy dinners to survive the festive season.
5. Movement is key. Christmas is a time to eat, drink and be merry, but it's important not to forget exercise. Even gentle walking can help to promote diversity in your gut, as well as boosting your overall mental and physical health.

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