The holidays are a time for indulgence, but they can overwhelm digestion. Rich foods, heavy meals, and irregular holiday eating patterns often lead to bloating, discomfort, and sluggish digestion. Discover how natural remedies like spices can help support your digestive health during the festive season. Some of my favorites include ginger, fennel, and asafoetida.
Understanding Digestive Challenges During the Holidays
1. Overeating and consuming rich fatty foods
We have all been there. The holidays can be challenging because of the types of foods available and the large quantities at times. It is nice to enjoy some richer, fun foods this time of the year, but working to keep a balance when possible.
2. Impact of irregular meal timings and stress
Our bodies thrive on regular meal patterns. The holidays can be a time when our schedules are not regular, and meals might be eaten at restaurants or from takeout when time is short. Meals might feel more rushed or forgotten altogether. Stress can be a problem for many people, and having a lack of time to get things done can cause digestive issues for many people.
3. Common symptoms include bloating, gas, heartburn, and indigestion
The type and severity of digestive symptoms can vary for individuals and depend on the situation and what you had to eat. Keep in mind the state of stress you are experiencing when you make dietary choices. Combining stressful periods with foods you know will upset your stomach and likely result in unpleasant symptoms. This is a great time to use mindfulness to check in with your situation and then make dietary choices in a more focused way.
Meet the Digestive Heroes
Ginger
The active compound in ginger is gingerol. Some benefits of ginger include stimulating digestive enzymes, reducing nausea, and improving gut motility. This spice is easy to add to your daily routine by making ginger tea, using candied ginger, or adding fresh or dried ginger to meals.
Fennel
The active compounds in fennel are anethole and other essential oils. Fennel helps reduce gas and bloat by relaxing the GI tract. It’s another easy spice to add by drinking fennel tea, roasting fennel seeds, or adding the spice to meals.
Asafoetida (also known as "hing")
The active compound in asafoetida is ferulic acid. This spice is a powerful carminative, it reduces bloating and gas, and enhances digestion of heavy foods. It is also easy to use by adding a pinch to soups, dals, or stir-fries. This spice is typically used in Indian recipes and adds a flavor similar to garlic and onions. It’s also a great alternative for people sensitive to onions and garlic to add more spice to foods.
How to Incorporate These Remedies Into Your Holiday Routine
Before Big Meals:
A great way to prepare your stomach for a big meal or eat something heavier than usual is to sip ginger tea or chew fennel seeds before eating.
During meals:
Using asafoetida in your recipes, especially those containing beans or lentils, can help aid digestion.
After meals:
An easy way to soothe digestion after meals is to mix fennel and ginger tea together and add a pinch of asafoetida. This will quickly improve digestion and relieve you if you have overdone it a bit.
Other Ideas for Improving Holiday Digestion
Stay hydrated with warm water or herbal teas, practice portion control to avoid overloading your digestive system, and incorporate gentle movement like walking after meals. Even a 10-minute after-meal walk can improve digestion and make you feel much better.
Conclusion
Using spices such as ginger, fennel, or asafoetida can be a great way to enjoy holiday treats without increasing digestive issues. Try these natural remedies this holiday season and share your experience!
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