Feeling heavy or bloated after big meals is common, especially around holidays: more eating out at restaurants or takeaways at home, more alcohol, less exercise and more processed foods. Here are simple ways to get back on track.
Everyday habits that help
- Eat regular meals and take your time – chewing well and eating slowly help digestion.
- Cut back on alcohol, fizzy drinks, processed meats, very fatty foods and refined carbohydrates.
- Stay active – a short walk after meals can make you feel more comfortable.
- Drink water regularly throughout the day.
- Be aware of your sleep and stress levels – both influence how we feel after eating.
Eat foods rich in fibre
Increase fibre gradually and drink plenty of water as you do:
- Fruit and vegetables: apples, pears, carrots, onions, garlic, leeks, asparagus.
- Cooled potatoes and sweet potatoes, which contain resistant starch.
- Seeds: flaxseed and chia.
- Mushrooms and oats, which contain beta-glucans.
- Berries, black grapes and pomegranate, naturally rich in polyphenols.
Fermented foods
Kefir, yoghurt, kombucha, sauerkraut and kimchi contain live cultures.
When to speak to your GP
See your GP if you have persistent heartburn, bloating, pain, changes in bowel habits, unexplained weight loss, or difficulty swallowing. These symptoms need a proper assessment.
Choosing a food supplement
If you choose to take a food supplement, look for clear labelling – the full ingredient list, the amount of each component per daily intake and any quality certifications – and follow the directions on the label or as directed by your healthcare professional.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.