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6 Ways to Beat the Holiday Bloat

How to support your gut for better digestive health all year.

A gathering with passing food

One of the best things about the holidays is enjoying the abundance of special holiday foods and treats. That is until you’re so bloated you can barely move.


Having a bloated belly is annoying…but does it actually impact your health? The answer is yes – and it all starts in the gut. Read on to find out why bloating is a sign of something deeper, and how you can beat the holiday bloat (and still enjoy yourself) this year. 

At Moringa Natural Health, we have treatment plans for menopause and hormone imbalance. We personalize each plan according to each person’s unique biological makeup. Want to learn more about our treatment plans? Schedule your free appointment with Dr. Fernandez today!


Why Bloating is a Big Deal

Beyond the discomfort of bulging pants, bloating is actually a sign of poor gut health. This could be due to overeating, or a more chronic weakness in the digestive system. Either way, when bloating is left unmanaged, it can lead to some troublesome developments: 

  • Fatigue, brain fog, and mood swings
    Bloating and poor gut health directly influence the brain through the gut-brain axis. That’s why it’s common to feel the post-feast “food coma.” Over time, these same effects can have a lasting impact on your energy and mood, leaving you feeling chronically tired, foggy-headed, or even anxious.
  • Microbiome disharmony (dysbiosis)
    When we regularly overeat or eat foods that have a negative impact on the digestive system, we alter the environment in our gut. Trillions of microbiota live in the gut. Many of them are “good” bacteria that help us digest foods. Others are not so helpful. Eating highly-processed foods (especially foods high in refined sugar) lead to a higher ratio of these “bad” bacteria. As they take over, the helpful bacteria dwindle and issues like bloating, SIBO, leaky gut syndrome, and IBS can occur.
  • Systemic inflammation
    Inflammation is a pesky culprit in many common symptoms and diseases. The food we eat (and how we eat it) directly impacts how much inflammation we have in our body – and therefore how well we feel. Increased inflammation due to poor diet habits is linked to increased pain, hormone imbalance, autoimmune conditions, stress, and other issues.

Gut health is one of the biggest deciding factors in your overall health. When your gut is struggling with inflammation, microbiome imbalances, and sluggishness, you’re bound to feel the negative effects. On the other hand, when you prioritize your gut health, your body naturally falls into a healthier balance and you can enjoy feeling slimmer, happier, and more energized. Here’s how to do that! 

6 Ways to Beat the Holiday Bloat (and Still Enjoy Yourself)

      1. Stay hydrated with water or herbal tea.
        Reducing your belly bloat could be as simple as upping your water intake. Dehydration can easily lead to constipation, and with constipation comes bloating. Drinking more fresh water (especially warm water with a slice of lemon) can help you get your bowel movements back on track and clear out your system. Herbal teas like peppermint, ginger, chamomile, or fennel tea can also improve your digestion while you hydrate.
      2. Swap carbonated drinks for bloat-free beverages.
        While you’re hydrating, it’s important to avoid drinking bloat-promoting beverages, too. Before you pop the champagne or crack open a soda or beer, there might be wiser choices to make. Carbonated drinks like these add extra air to your gut and lead to bloating. If you want to make a festive toast, opt for a healthier hot apple cider or classic red wine.
      3. Fill up on fiber.
        A lot of holiday bloating comes from overeating. And who could blame you? With so many delicious treats and nostalgic comfort foods around, it’s only natural to want to indulge in some holiday favorites.

        The key to enjoying a balanced holiday is moderation. You can enjoy your favorite foods and avoid holiday belly bloat when you fill up on the good stuff first. Fiber-rich fruits and vegetables are the best places to start. Fiber helps food keep moving through the digestive tract to prevent bloating and constipation. It also helps you feel fuller for longer and may help prevent overeating.

        Try eating a portion of steamed veggies before a holiday gathering where you know you’ll be tempted. Once there, fill up on the freshest food at the feast, then enjoy small portions of your favorites, guilt-free. You’ll save inches on your waistline and still enjoy the bounty of the holiday season.
      4. Chew, chew, chew.

        At Moringa Natural Health, we have treatment plans for menopause and hormone imbalance. We personalize each plan according to each person’s unique biological makeup. Want to learn more about our treatment plans? Schedule your free appointment with Dr. Fernandez today!


        It’s not just about what you eat, but how you eat. Chewing your food thoroughly leads to better early enzymatic breakdown of food and makes the process of digestion easier on your gut. Plus, studies show that the more we chew, the less we tend to eat. This is because chewing slows down the eating process and gives our brain more time to realize when we’re full. So, enjoy a small portion of your favorite holiday treat, but make sure to chew it thoroughly (at least 30 “chews” or more per bite).

      5. Consider a probiotic.
        Many people need a little extra support when it comes to digesting food properly. Probiotics come to the rescue by helping us keep a healthy balance of good bacteria in the gut’s microbiome. These helpful microbes are essential for fully digesting and processing certain types of food (especially fiber). You can boost your probiotics through fermented foods (like sauerkraut, miso, and yogurt) or take a trusted supplement.
      6. Get moving.                                                                                                                                                                                                                                                                                 Staying active is one of the best ways to beat bloating during the holidays or any time of year. Plan to go for a light walk 30 minutes after every meal to help improve your body’s ability to digest and reset. Plus, some active time outside will also help boost your energy and lift any lingering brain fog.

Ready to Heal Your Gut?

It’s normal to experience bloating once in a while – especially around the holiday season. But if you feel bloated more often than not, or bloating doesn’t subside once the holidays are over, it’s a sign that your gut needs support. 

At Moringa Natural Health Center, we’re experts in tracking down why your gut is struggling and creating a targeted treatment plan to heal from the root. From weight loss programs to cleanses to functional nutrition therapy, we’ll help you get started on the path to digestive wellness. 

Ready to heal your gut? Along with less bloating, you’ll also feel more energized, focused, and resilient when you put your gut health first. Call us at 623-266-0059 or click here to request an appointment and get started today. 

Much love, 

Dr. Lena Fernandez

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