Ah, the holiday season—a time of feasts, treats, and, unfortunately, belly bloat. Between second servings, decadent desserts, and Aunt Linda’s famous cheesy casserole, it’s easy to feel like a stuffed turkey yourself. But fear not! Here are some essential hacks to beat the bloat and enjoy every festive bite.

1. Pace Yourself

Healthline reminds us that overloading our plates can lead to post-meal discomfort. Instead, serve small portions and eat mindfully—focus on the flavors, slow down, and savor. Bonus: You’ll have more room to revisit your favorite dishes without feeling like you need to lie down immediately.

2. Stay Hydrated—Water is Your Wing-person

Water helps keep digestion smooth, reducing the chances of bloating. Sip water consistently throughout your meal, but avoid chugging large amounts at once—it can dilute digestive enzymes. Add a squeeze of lemon for an extra digestion boost and holiday flair.

3. Move it, Move it!

After indulging, a little movement can go a long way in relieving discomfort. Go for a leisurely walk, do a few light stretches, or dance around to holiday music. Moving your body helps stimulate digestion and keeps that bloat at bay. Read more about it in our blog Exercise and Gut Health: How Moving Your Body Helps Your Gut.

4. Embrace the Power of Digestive Enzymes

If rich, festive foods are your stomach’s arch-nemesis, digestive enzymes might be your hero. They can help break down food more efficiently, minimizing bloating. Zenwise’s enzyme products are handy tools to have on hand (or in your stocking).

5. Probiotic-Rich Foods Are Your Friends

Don’t forget to keep your gut microbiome happy. Probiotic foods like yogurt, sauerkraut, and kefir can balance your digestive system. Incorporating these into your diet before and after big meals can make a noticeable difference. For more info, read Probiotics 101.

6. Skip the Bubbles

Carbonated drinks introduce excess air into your digestive system, which can lead to bloating. Try swapping fizzy drinks for water, herbal teas, or even a light mocktail. You’ll toast without the bloat!

7. Mind Your Fiber Intake

While fiber is fantastic for digestion, sudden increases can cause bloating. Zenwise suggests gradually incorporating fiber-rich foods to let your gut adjust. Think roasted veggies or whole grains—not a mountain of raw salad overnight. Need more info? Read How to Ease the Transition to Whole Foods.

8. Watch Your Salt Intake

Holiday dishes can be high in sodium, which causes your body to retain water. To combat this, limit salt and choose fresh or lightly seasoned options where possible. Drinking water and getting some post-meal movement can also help reduce this effect.

9. Mindful Chewing—Chew, Chew, and Chew Again

It might seem silly, but chewing thoroughly can reduce bloating. Eating quickly causes air swallowing and puts pressure on your digestive system. Slow down and savor those holiday bites!

10. Give Your Gut a Reset

If you’ve overindulged, resetting your digestive system can be helpful. Click here for all the details on an easy 3-Day Gut Reset.

With these bloating hacks in your holiday toolkit, you can enjoy every meal, toast, and sweet treat without feeling like you need to be rolled away from the table. So, dig in, dance it off, and don’t forget—your gut health deserves as much love as your holiday cheer. Looking for more digestive health intel? We’re here to help! We’re available to answer your questions seven days a week at support@zenwise.com or M-F from 9 a.m. to 5 p.m. at (800) 940-1972.