By Gastroenterology of Greater Orlando
Thanksgiving is a time for gratitude, family gatherings, and, of course, amazing food! However, many people experience digestive discomfort after indulging in all of those rich and yummy sides and desserts. Here are some tips to help you savor the flavors without the post-meal stomachache.
Plan Ahead
Begin Thanksgiving Day with a light, balanced breakfast. Some skip meals to “leave room” for the anticipated feast, but that can lead to overeating later. Consider something protein-rich and filled with fiber, like Greek yogurt topped with berries and nuts. This will help regulate your appetite and prepare your digestive system for the day ahead.
Stay Hydrated
Hydration is key to good digestion. Aim to drink plenty of water throughout the day, especially if you’re planning to indulge in any alcohol during the holiday meal. Staying hydrated not only aids digestion but also helps you differentiate between thirst and hunger, which can prevent unnecessary snacking before the big meal.
Practice Mindful Eating
When it’s time to eat, instead of quickly digging in, take a moment to appreciate the food before you. Serve yourself smaller portions and eat slowly, chew thoroughly and savor each bite. It takes about 20 minutes for your brain to signal that you’re full, so pacing yourself can help prevent overindulgence.
Balance Your Plate
Don’t just load up on starches or meat. As you fill your plate, aim for a balance of including vegetables and lean protein. Aim to limit a quarter of your plate to starchy sides such as mashed potatoes and macaroni and cheese. This approach not only provides essential nutrients but also incorporates fiber, which is beneficial for digestion.
Choose Wisely
If possible, opt for homemade dishes over store-bought ones. Homemade meals often contain fewer preservatives and additives that can irritate sensitive stomachs. If you’re cooking, using bone broth in recipes can be soothing for the digestive system as well due to its rich collagen content.
Be Cautious with Problem Foods
If you know certain foods trigger discomfort for you, be mindful of them during the feast. High-fat dishes can slow digestion and lead to bloating, while dairy products may cause issues if you’re lactose intolerant. Additionally, alcohol can irritate the gut lining and contribute to inflammation, so consider limiting your intake.
Don’t Forget to Move
After the meal, resist the urge to collapse on the couch. A light walk around the neighborhood can aid digestion and help regulate blood sugar levels. Even a brief stroll can make a significant difference in how you feel afterward.
The Day After
If you end up overindulging, don’t be too hard on yourself. Focus on returning to your regular eating habits the day after Thanksgiving. Incorporating plenty of vegetables and lean proteins while staying hydrated will help your digestive system recover.
Enjoy every moment of Thanksgiving without discomfort overshadowing your celebration. By following these simple tips, you can partake in all the deliciousness while being kind to your gut. If digestive issues persist beyond the holiday season, we’re here to help you find solutions for a healthier gut year-round.
Here’s to a joyful Thanksgiving filled with good food and great company!
