Don’t Let the Festivities Throw You Off Track | Tips for Healthy Holiday Eating

The holidays are upon us and I don't know about you, but we're excited. We all look forward to those delicious, elaborate holiday meals. But after you're done indulging, it doesn't always feel so great. Here we're breaking down some tips on how to eat in a healthy way for your body, so you don't feel like you're about to burst after dinner.

Chew Your Food

The first thing you can do to avoid stomach upset after a large meal is chew your food. This may sound obvious, but many times people eat quickly and don't chew their food nearly as much as they should.

What many people don't know is that digestion actually starts in the mouth when you chew. When you're chewing, your glands release saliva, and this begins breaking down your food. ¹ When you chew your food well, you make the process of digestion a lot easier on your stomach, because you basically already got a head start.

Chewing your food well has many other benefits including making you feel fuller (which prevents overeating) and boosting the immunity in your mouth.^2-3 Chewing thoroughly also increases the availability of nutrients in your body.⁴ Experts suggest chewing your food about 32 times before swallowing.

Don't Rush

A second tip to help you eat healthily is to not rush. When you sit down at the dinner table, it's hard not to get excited about the delicious meal that's about to come. But that energy can cause many people to rush through eating, and this can have negative consequences.

For starters, when you rush while eating, you tend to swallow more air, which can cause gas and bloating. ⁵ Eating too quickly can also inhibit digestion because it allows large food particles to get through to your stomach. Whereas among the more obvious benefits, eating slower can even influence you to make healthier choices, according to the research. ⁵

Eat Until You're Full

It's common to overeat, especially around the holidays. When food is tasty, we tend to continue eating past when we are already full. But overeating can have uncomfortable side effects.

When you overeat, your stomach expands to make room for the extra food and can push against your other organs, causing an uncomfortable feeling. This can lead to side effects like drowsiness, fatigue, and even heartburn.⁶

If you want to feel good this holiday season, try to pay attention to your body and be aware of when you are full. If you actually stop eating once you feel full, you will be satisfied without feeling bloated and lethargic.

Helpful Herbs

Lastly, if you have overeaten and want to alleviate digestive symptoms, there are a few helpful herbs you can try.

Ginger or ginger root has been used in China for over 2,000 years to treat digestive issues and stomach upset, among other conditions. Today, healthcare professionals recommend the herb for nausea and mild stomach upset.⁷ There are a few different ways you can have ginger including incorporating the raw root into meal recipes, taking ginger shots, or drinking ginger tea.

Another herb that is soothing to the stomach is peppermint. Peppermint has a calming effect on the digestive system and can be used to treat an upset stomach or to promote digestion. Peppermint helps food pass through your system more quickly and is backed up by tons of research as a treatment for various digestive symptoms and conditions like IBS (Irritable Bowel Syndrome).⁸

A common form of peppermint is peppermint tea or the peppermint leaves themselves. You can easily make your own peppermint tea by pouring hot water over the raw leaves.

Take Home Message

You can still dig in on the holidays without feeling lousy afterward. Something as simple as paying attention to how your body feels and how you're eating can make the difference. Happy holidays!

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