Health and Fitness: How to Beat the Post-Thanksgiving Bloat

                                                         

If you're feeling stuffed and uncomfortable after a big Thanksgiving feast, you're not alone. Many people experience bloating, gas, indigestion and other digestive issues after eating too much or too fast. But don't worry, there are some simple ways to avoid or reduce these symptoms and feel better. Here are six tips to try:

1. Drink plenty of water. Water helps flush out toxins and waste from your body, and also prevents dehydration, which can worsen bloating. Aim for at least eight glasses of water a day, and avoid carbonated drinks, alcohol and caffeine, which can irritate your stomach and cause gas.

2. Chew your food well. Chewing your food thoroughly helps break it down into smaller pieces, which makes it easier for your digestive system to process. It also helps you eat more slowly, which gives your brain time to register when you're full and prevents overeating. Try to chew each bite at least 20 times before swallowing.

3. Eat smaller portions. Instead of loading up your plate with everything on the table, try to eat smaller amounts of food at a time. This way, you won't overwhelm your stomach and intestines with too much food at once, which can cause bloating and discomfort. You can also use smaller plates and utensils to trick your mind into thinking you're eating more than you actually are.

4. Avoid trigger foods. Some foods are known to cause bloating and gas in some people, such as beans, cruciferous vegetables (such as cauliflower and cabbage), dairy products, fried foods and spicy foods. If you know you're sensitive to any of these foods, try to limit or avoid them on Thanksgiving day, or eat them in moderation and with other foods that can ease digestion, such as ginger, mint or fennel.

5. Take a walk. Walking after a meal can help stimulate blood flow and digestion, and also relieve stress and tension that can contribute to bloating. Aim for at least 15 minutes of gentle walking after eating, and avoid lying down or sleeping right after a meal, which can slow down digestion and cause acid reflux.

6. Try natural remedies. If you still feel bloated or gassy after trying the above tips, you can try some natural remedies that can help soothe your stomach and intestines. Some examples are chamomile tea, apple cider vinegar, baking soda, peppermint oil or probiotics. However, be careful not to take too much of these remedies or mix them with other medications without consulting your doctor first.