Thanksgiving is near! That means rich food and drinks and eating styles that likely differ from our normal day to day. As good as a lot of the seasonal indulgences feel going down, they may not feel so good later on. So, what can you do to help with bloating, gas and other gastrointestinal stuff (we’re looking at you, diarrhea and constipation)? We’ll show you how!

Prime Your Body to Avoid Gas, Bloat, Constipation, Acid Reflux and More

a table top with blueberries, strawberries, mint leaves, and multivitamin tablets

First, if you haven’t already, take a look at our blog on daily wellness for a rundown of what you can do in your day to-day to keep your body in good shape so that it weathers the storm of new holiday food, drink and sleep habits better.

Next, start to prime your gut and strengthen your microbiome a couple weeks ahead of time by making sure you get plenty of fiber and a wide variety of fruits and vegetables. Eating whole grains (like oatmeal, barley, etc.), fruits, vegetables and legumes (beans and nuts) is the best way to feed your microbiome because whole foods digest slowly and have tons of good nutritious benefits. Basically, they stay in your gut longer so that your intestines have more time to latch onto the nutrients and absorb them.

Aim for at least 20-30 different fruits and vegetables per week and keep in mind that spices and herbs count in this number, too. So, adding ginger root to stir fry and drinking elderberry kombucha adds the variety that your microbiome loves. The easiest way to get started is to make the food you normally make, switching out different grains and adding in a variety of new vegetables and fruit.

The digestive system as a whole loves bitter things and thrives on fermented foods like sauerkraut, kimchi and pickled vegetables. Try making your own refrigerator-pickled vegetables and keeping them on hand to snack on throughout the day. You can also stop by the shop and pick up All in One Master Tonic – a refreshing and lively daily liver and inflammation support drink made from apple cider vinegar with the mother, ginger, turmeric, honey and much more.

Keep Your Gut in Balance During Thanksgiving

First, be gentle on yourself. It’s really ok to enjoy fun food and drink during Thanksgiving as well as every day! We do the best we can with what we have, so don’t be too hard on yourself and remember, it’s all a balancing act.

Swap in Healthy Options to Keep Your Gut Balanced

Think about swapping in a few healthy ingredients and options into your Thanksgiving meal and snack plans. These small changes alone may help ward off gas, bloat, acid reflux, constipation, etc. When you’re spreading out all your recipe cards and making your grocery list, think about which ingredients might not be missed if they were healthier. For example, wheat bread or sourdough bread instead of plain white bread for stuffing. Making and buying the foods ahead of time helps to set you up for success later.

Add in More Fruits and Veggies – Creatively!

During the “grazing times” when appetizers, drinks and snacks are set out, consider adding a fruit tray, veggie tray and other healthy options alongside the chips, cured meats and cheese plates. To entice your guests (and yourself!) to eat veggies and fruit, pair them with a tasty dip. In particular, oranges, fresh pineapple and other citrus fruits are nice palate cleansers after a heavy meal.

Think of a few more vegetarian or vegan options to add to the menu. For example, this recipe for butternut squash mac and cheese is a staple in my house and always a crowd-pleaser. It’s so delicious that no one notices that they’re getting a full serving – or more – of squash!

Stay Hydrated to Ward Off Constipation

One of the fastest ways to get constipated is to be dehydrated. So many delicious Thanksgiving foods and beverages are loaded with salt, butter, alcohol and other ingredients that can strip your body of hydration. When that happens, bloat and constipation can happen quickly. A good, general rule of thumb is to drink about half of your body weight in ounces of water every day and start with 1 glass right out of bed in the morning, before coffee, tea and breakfast.

So, if you weigh 150 pounds, you would aim for 75 ounces of water (or about 9, eight-ounce cups) every day.

A fun way to get more hydration into your Thanksgiving is to make a pitcher of fruit water. For extra gut benefit, stop by the shop and grab turmeric and ginger tinctures and add a dropper or two to the fruit water. Kombucha is also a delicious, low-sugar hydration option and is loaded with live, fermented ingredients that help restore gut balance. We carry a variety of kombucha options, including an elderberry and juniper blend that will help strengthen your immunity while caring for your gut.

Keep in mind, not all liquids are helpful for hydration. Drinking a caffeinated beverage can actually reduce your kidneys’ ability to absorb water, leading you to lose more water through your kidneys. Enjoy your coffee and then add in a smoothie and/or eat extra fruit and vegetables to not only get fiber and nutrition but also to add in extra hydration.

Consider Adding Digestive Supplements

When we can’t get what we need from healthy foods and drinks, supplements can help to fill the gaps. Here are a few natural remedies that can help you keep bloat, gas, diarrhea, constipation and acid reflux in check this holiday season.

Digestive Enzymes

Digestive enzymes are natural proteins in capsule or tablet form that help your body break down carbohydrates, proteins and more. They work hand in hand with probiotics (below) to balance and restore your gut and, in turn, relieve gas, bloating, nausea, stomach pain and acid reflux. At Wholly Holistic, we carry a wide variety of digestive enzyme blends and can help you pick the one that is right for you.

Pre and Probiotics

Probiotics are live bacteria in certain foods, like fermented foods such as yogurt and sauerkraut, or found in supplements. Prebiotics serve as the “food” that probiotics eat. Prebiotics can be found in fruits, vegetables and whole grains and can also be taken in supplements. Together, prebiotics and probiotics work to keep your microbiome healthy.

Consider adding at least 10 billion live strains of pre and probiotics before and/or during Thanksgiving. If you find they help, consider working up to at least 60 billion for daily gut wellness. At Wholly Holistic, we have both refrigerated and dehydrated prebiotic and probiotic blends to choose from – in fact, some are specifically blended for gas and bloat!

Adding Fiber

One way to keep your bowels moving and healthy is to add a daily fiber routine like psyllium husks, which come from a shrub-like herb called Plantago ovata, or more commonly known as plantain. At Wholly Holistic, we carry fiber options like Psyllium husks, which provide gentle and natural relief to constipation and diarrhea and may even help manage blood sugar levels and boost heart health.

Detoxing and cleansing

After the holiday, consider a gentle detox and/or cleanse to rid your body of what is slowing it down and to prepare your body to receive nutrition. At Wholly Holistic, we have several kinds of plant and herb-based detoxes and cleanses available to get you started.

Laxatives

When all else fails, laxatives can help keep your bowels and digestive system moving. Natural options like senna, which is vegetable-based, work overnight and can loosen stools to provide relief. At Wholly Holistic, we carry several brands of natural, plant and herb-based laxatives to help with occasional constipation.

We all try to do our best during the holidays! It’s a daily balance to eat well and enjoy traditional foods that we may not eat every day. At Wholly Holistic, we can work with you to meet your health goals. Stop in, call or message us today to ask all your questions and to schedule a health coaching appointment with one of our certified practitioners.

See you at the shop!