Practical advice from a British expert to enjoy your holidays without compromising your digestive health.
It’s ten days until the big Christmas table and many have started to enjoy the traditional dishes of these days. However, digestive problems such as indigestion, heartburn and heartburn are common during the holidays.
London-based nutritionist Nichola Ludlam-Raine provides Here are some practical tips to enjoy the holiday season without compromising your digestive health.
Control your portions
This is the first and easiest step for a healthy digestive system. Excessive consumption of food and drinks causes bloating, discomfort and indigestion. Especially since the holiday season lasts at least two weeks, not a few days.
So try it after that eating and drinking consciously rather than abstractly, concentrating on each bite and sip.
Another good idea is to eat on a smaller plate, stopping for a few minutes before filling. In this way, you will know when you are full and stop in time.
Avoid “rich” foods
Foods high in fat, sugar and even fiber are sometimes indigestible, especially if you have a sensitive gut or are not used to them. Creamy foods, rich desserts, and excessive consumption of alcoholic beverages are common causes of digestive problems during the holidays.
Instead of eating lots of cakes, pies, soufflés, quiches and sausages, focus on vegetable salads (preferably raw) without a lot of sauce and hummus, which are easier to digest, to protect yourself.
Also make sure to drink plenty of fluids between meals. When the body is well hydrated, it is easier for the fiber to pass through the intestine.
But these liquids do not include alcohol. On the other hand, you should avoid excessive consumption during the holidays as it burdens the digestive system.
Enrich cooking methods
During the holidays, we tend to cook a lot on the stove. But the oil we add to the pan is easily absorbed by potatoes, eggplants and other vegetables, and as a result they become “heavy”. If you also like food with fried ingredients, it’s even worse for your digestive system.
Try cooking more vegetables on baking paper (parchment) with minimal oil, as well as steamed or air-fried. Also, accompany them with spices and herbs instead of “rich” sauces and dairy creams.
Cut back on processed foods
Try to limit junk food and fast snacks such as sugary drinks (such as soft drinks, fruit drinks, sweets, etc.), crisps and pre-prepared meals. Although everything is delicious, it is not a food that the gut loves.
Make smart changes
Choose leaner cuts of meat and limit the added fats (butter, margarine, oil) you use in cooking. It is also good to mix thoroughly with light cheeses. In this way, you will significantly reduce the risk of indigestion.
Include fiber-rich foods like sweet potatoes and whole grains (brown or black rice, whole-grain pasta) as accompaniments. Root vegetables (such as beets, turnips, radishes, carrots, etc.), nuts, and high-fiber foods (such as oats) are good for digestion and the gut.
Pay attention to sweets
For dessert, you can serve traditional yogurt with strawberries and meringue as a lighter alternative to sour cream. Dark chocolate with a high cocoa content supports gut bacteria because it contains plenty of polyphenols. Polyphenols are antioxidant nutrients.
However, don’t overdo it because dark chocolate also contains sugar, so you risk losing any of its benefits.