According to research conducted by the Calorie Control Council, a holiday dinner contains over 3000 calories in one sitting. To put it into perspective, this is double the recommended caloric intake for adult females as per the Dietary Guidelines for Americans. Heavy food often results in serious bloating, so how to avoid that? Let’s have a look at the remedies.

Understand Your Triggers

“Whether it’s dairy, gluten, or some other food, being aware of food intolerances and other triggers is important so you can avoid or limit them to prevent digestive issues like bloating,” said nutrition expert Michael Hartman, PhD.

When you're at the mercy of your host for dinner, try to learn what the dishes are made of so you can carefully choose what works best for you and avoid bloating as much as possible.

Plan Your Day Accordingly

Just because there's a party, don't starve yourself all day to eat more at the party. Plan the meals accordingly. “Waiting too long in between meals until you are ravenous can often lead to eating too fast and too much, which can trigger an increase in bloating,” said Palinski-Wade.

Eat consistent meals to make sure there’s no gas developing in the stomach.

Add Green To The Plate

Kale, coleslaw, spinach, and asparagus all have high water content, are low in calories, and are packed with vitamins. Eating greens before anything else can fill your stomach early, helping you avoid junk and unnecessary overeating. “[They] work well to reduce bloating,” said Hartman.

Try to Limit or Avoid Alcohol

Alcohol may be a celebratory drink, but consuming heavy liquors after a large meal not only causes bloating, it can also induce vomiting. It causes dehydration, which makes it hard to increase the inflammation.

“Alcohol is an inflammatory substance that can slow digestion and increase water retention, making you feel lethargic. It can also lead to swelling in the body, which can result in gas, discomfort, and bloating,” said Hartman.

All in all, more than cutting off, control is the key! So eat your greens, avoid the triggers, and enjoy the new year.

Written by

Suryakant Das

Edited by

Joyita Das