Holiday Meals Got You Bloated? Here's What To Do

Moderation is always key in healthy digestion, but avoiding key trigger foods can also help; gluten, dairy, and sugar are the most common foods that create gut issues—everything from acid reflux to bloating to indigestion—for my patients.

If you are eating some of these common inflammatory foods or happen to overindulge, have no fear. Here are some recommendations for preventing digestive distress and relieving any symptoms you might be experiencing.

Raw, unfiltered apple cider vinegar is great to take with your first bite of food, as it will give your stomach some extra acid to help break down your food. Most people actually start producing lower levels of stomach acid as they begin to age, so the ACV helps increase acid and will stimulate the closing of our lower esophageal sphincter (the valve between our stomach and esophagus). This can help prevent stomach acid from back-flowing into our esophagus, which is the primary cause of acid reflux.

Probiotics are beneficial bacteria that act as the first defenders in our gut and immune system. These bugs help break food down into small particles so we can utilize the nutrients and also protect us from harmful bacteria, viruses, and fungi. I always recommend taking probiotics at the end of a meal with a full stomach.

If you didn't have time for the preventative measures above and you helped yourself to a second piece of fruit cake, then here are a few go-tos for acid reflux, gas, and bloating.

Activated charcoal is usually made from coconut husks and acts like a sponge, attracting the nasty effects (like bloating) of overindulgence. It's available as a capsule and is oftentimes even added to beverages at your favorite juice bar or healthy grocery store.

Any of these teas can be very helpful for calming an upset stomach. The slippery elm and marshmallow root help decrease inflammation in the gut and can soothe the mucous membranes of the intestines. This can provide much needed relief from painful acid reflux or uncomfortable bloating.

The holidays are a wonderful time of year, but they can easily disrupt our normal routine and bring us face-to-face with many foods we wouldn't normally eat. By taking some simple extra steps to prevent digestive upset and calm our bellies, we can smile, relax, and fully enjoy this time.