Large meals can be the highlight of many holidays this time of year, but they can sometimes lead to digestive discomfort. Here are a few strategies to support your digestion and help you feel your best after a hearty meal.
-
Pre-meal strategies
-
- Snack smartly beforehand. Although it’s tempting to fast all day until your anticipated celebration meal, this can lead us to overindulge. Having a small snack about 1-2 hours before the meal can help curb our hunger and make better choices once the meal begins.
- Stay hydrated. Hydration is important for overall health and bodily functions. Drinking fluids, especially water, can help facilitate digestion and absorption of nutrients from food. Being well-hydrated before a large meal may help prevent issues like constipation or bloating that can occur when the body doesn’t have enough fluids to properly digest a big meal.
- Snack smartly beforehand. Although it’s tempting to fast all day until your anticipated celebration meal, this can lead us to overindulge. Having a small snack about 1-2 hours before the meal can help curb our hunger and make better choices once the meal begins.
-
Meal strategies
- Mindful eating practices. Mindful eating involves cultivating awareness of physical hunger and satiety signals while also recognizing the thoughts, emotions, and environmental triggers that influence our eating behaviors. By slowing down and savoring each bite, we can enhance our enjoyment of food and improve digestion. This practice includes focusing on the flavors, aromas, and textures of our dishes, eliminating distractions (if possible), and reflecting on our feelings while eating. By engaging fully with our meals, we can make more intentional choices leading to greater satisfaction.
- Smart portioning. When it comes to maintaining a healthy eating routine, strategic portioning is key. Taking the time to start with smaller portions and making sure that our plate is balanced with sources of protein, carbohydrates, and fiber-rich vegetables can have a significant impact on our overall health and well-being. Not only does this approach help us feel full for longer periods of time, but it also supports our body’s ability to properly digest and absorb nutrients. Waiting a bit before going back for seconds allows for proper digestion and gives us the opportunity to assess our hunger levels more accurately. If hunger strikes again after about 15 minutes, don’t hesitate to grab seconds and savor every bite.
- Mindful eating practices. Mindful eating involves cultivating awareness of physical hunger and satiety signals while also recognizing the thoughts, emotions, and environmental triggers that influence our eating behaviors. By slowing down and savoring each bite, we can enhance our enjoyment of food and improve digestion. This practice includes focusing on the flavors, aromas, and textures of our dishes, eliminating distractions (if possible), and reflecting on our feelings while eating. By engaging fully with our meals, we can make more intentional choices leading to greater satisfaction.
-
Post-meal strategies
- Take a slow stroll. Don’t underestimate the power of a casual stroll after a hefty meal. Not only can it improve digestion, reduce bloating, and manage blood sugar levels, but it can also help you feel refreshed and rejuvenated.
- Mind your posture. Don’t forget to keep your posture in check, particularly after you have eaten a meal. Remaining upright for 30-60 minutes post-meal can contribute to lowering the risk of heartburn or indigestion.
- Take a slow stroll. Don’t underestimate the power of a casual stroll after a hefty meal. Not only can it improve digestion, reduce bloating, and manage blood sugar levels, but it can also help you feel refreshed and rejuvenated.
Supplemental support
- Consider enzyme supplements. If you are constantly dealing with digestive issues, exploring the use of enzyme supplements could provide some much-needed relief, especially with larger, fattier or richer meals. These supplements can work wonders in assisting the body with breaking down food effectively, allowing for better digestion and nutrient absorption. You can choose between animal or plant-derived enzyme supplements based on your diet preferences.
- Consider ginger: Ginger can help alleviate bloating and improve digestion. It has been shown to increase gastric motility, which means it helps move food through the digestive tract more efficiently. This can reduce bloating caused by slow digestion, intestinal cramping, or constipation. Ginger also has anti-inflammatory properties that may help reduce inflammation in the gut, another potential cause of bloating.(Bodagh et al.)
By implementing these strategies before, during and after meals, you can significantly enhance your digestive comfort. Striking a balance between indulgence and mindful practices also allows you to enjoy larger meals while minimizing discomfort. Always listen to your body and if you need further support for your individual needs, please feel free to reach out and book an appointment in our clinic.
References
Bodagh, Mehrnaz Nikkhah, et al. “Ginger in Gastrointestinal Disorders: A Systematic Review of Clinical Trials.” Food Science & Nutrition, vol. 7, no. 1, Jan. 2019, p. 96
