I want you to know that bloating after eating is completely normal and part of digestion. Bloating can also happen after overeating, or eating to the point of feeling uncomfortable (it happens!) — and that could very well happen during holiday meals.
When you do end up bloated after a big meal, these tips will help you overcome it. And, keep in mind: the holidays, and the food that comes with them, are meant to be enjoyed, period.
1. Water Is Your Best Friend
Drinking water may feel counterintuitive when you're full, but it will keep your digestive system moving and help prevent constipation — it's something both Soto and Nguyen suggested. The amount of water each person needs varies. If it's clear to light yellow, you're hydrated. If it's darker, you may want to drink more water or liquids."
Plus, if your feast was salty, staying well hydrated helps flush the sodium out of your system. Skip the after-dinner alcoholic beverage and opt for H2O.
2. Take a Gentle Walk
One of the simplest ways to ease stomach discomfort from overeating is going for a walk.
A gentle post meal walks for digestion helps, but the key word is "gentle" Rigorous exercise right after a meal might even cause you to become more uncomfortable and even sick."
3. Fill Up on Fiber
So, when you wake up the following day after eating a big meal, start with a fiber-rich breakfast. Try a warm bowl of oatmeal or a chia pudding.
4. Work Up a Sweat
Getting your heart rate up may help you get ahead of the lethargy that comes with bloating. You don't even need to leave your home — here's a 30-minute cardio workout you can do in your living room that requires zero equipment.
Remember: you should not do heavy exercise right after a big meal.
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