The holidays are periods of unending treats, foods, and snacks. And despite all the feasting, one annoying lingering aftermath is feeling stuffed, bloated, and sluggish. Between eating out and overeating, it’s no wonder gut health issues crop up immediately after the holidays.
If you’re lucky, you’ll only experience minor discomforts. But regardless of your gut health before, it’s likely that you will experience some annoyances after this time of indulgence and family gatherings. Your gut health may suffer if left unchecked, leading to severe health problems. The good news is that there are a few effective gut health hacks to keep your health in check, especially after the festivities.
The tips shared here will help support your digestive system and, to an extent, cut some of the extra pounds gained during the holidays.
1. Add More Prebiotic-rich Foods to Your Diet
One of the most overlooked aspects of gut health is prebiotics.
These foods feed the good bacteria in your gut, allowing them to thrive and help keep you healthy. They also contain complex fibers that your body cannot break down, so only the gut microbes can break them down into nutrients that the body can absorb.
Some of these foods include;
- Asparagus
- Garlic
- Leeks
- Onions
- Chicory root
When healthy bacteria are well-fed, they produce nutrients such as short-chain fatty acids for the colon cells leading to a healthier digestive system. In addition, these fatty acids can be absorbed into the bloodstream and help in the metabolism, which has a holistic effect on your entire health, including the gut.
2. Eat Fermented and Probiotic Foods
Incorporating fermented and probiotic foods into your diet is one of the best things you can do to keep your gut health in check after the holidays.
However, many individuals confuse prebiotics (earlier discussed) with probiotics for gut health. Prebiotics provide the microbes with food, whereas probiotics are foods fortified by organisms. Ideally, probiotics help increase the microbes’ population and suppress pathogen growth.
These foods also promote digestion, thereby preventing bloating and other gut discomforts.
Some examples of probiotic foods include:
- Sour pickles
- Yoghurt
- Sourdough bread
- Miso soup
- Kefir
Chances are that during the holidays, you ate a lot of food, and you need it broken down as quickly as possible. Well, boosting your microbe numbers can help reduce constipation and pathogen buildup, ultimately promoting your gut health.
3. Hydrate, Hydrate, Hydrate!
With the holidays characterized by excessive indulgence in all foods, water can be a perfect solution to most of your gut health problems.
One of the critical functions of water is promoting the faster breakdown of foods for nutrient absorption. Additionally, it softens the stool, easing bowel movement and reducing constipation.
The recommended strategy is taking a cup after waking up and before or after a meal. Taking a cup before a meal is ideal because it gives you a full feeling, thus helping you avoid overeating and exerting too much pressure on your system.
In addition, if combined with physical wellness, water intake helps in bowel cleansing. It creates the urge to move your bowels, thereby helping in regulating your tract.
4. Do Some Cleansing and Natural Detox
Cleansing and detoxing are effective ways of improving your digestive system’s health and eliminating harmful bacteria and parasites.
So, after eating and drinking during the holidays, you need to cleanse and detox your system and start on a clean slate.
Some of these methods include taking detox products and supplements and, in severe cases, going for an enema: a doctor injects fluids into your lower abdomen so they can flush out waste material.
Follow these Tips for Better Gut Health
Whether it is just for this period or you wish to maintain a healthy gut all year round, apply these four gut health hacks to improve your physical wellness. A healthy gut is also critical in enhancing your overall holistic wellness journey, as it balances your energy and reduces your stress levels.
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