{"id":182433,"date":"2023-12-16T14:01:27","date_gmt":"2023-12-16T14:01:27","guid":{"rendered":"https:\/\/hotworldreport.com\/?p=182433"},"modified":"2023-12-16T14:01:27","modified_gmt":"2023-12-16T14:01:27","slug":"the-5-festive-foods-making-you-fart-and-its-not-sprouts-plus-7-easy-ways-to-beat-the-bloat-the-sun","status":"publish","type":"post","link":"https:\/\/hotworldreport.com\/lifestyle\/the-5-festive-foods-making-you-fart-and-its-not-sprouts-plus-7-easy-ways-to-beat-the-bloat-the-sun\/","title":{"rendered":"The 5 festive foods making you fart and it's not sprouts – plus 7 easy ways to beat the bloat | The Sun"},"content":{"rendered":"

CHRISTMAS is a time many us allow ourselves to eat to our heart's content.<\/p>\n

Our day of indulgence might leave us in some discomfort. <\/p>\n

<\/p>\n

With a rich array of treats and sweets to chose from, you might have eaten a bit more than your stomach could take, and who can blame you?<\/p>\n

But that feeling of your waistband cutting into your middle could also be caused by gas and bloating. <\/p>\n

One component of our Christmas lunch is often vilified as the cause of this – this is none other than humble sprout. <\/p>\n

It's easy to blame the pungent little vegetable for our stomach troubles, but consultant dietitian Kirsten Jackson told Sun Health there could be more to your Christmas bloat. <\/p>\n

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"The main issues with Christmas foods and and digestive health is the sheer volume of food," she said. <\/p>\n

"Often we want to blame a specific food but actually we have just overindulged."<\/p>\n

Overeating aside, Kirsten – known as the IBS Dietitian on socials – said it's also worth looking at what's on our plate to explain our discomfort. <\/p>\n

She acknowledged that Brussels sprouts can in fact leave some of us feeling gassy, as they contain a lot of fructans. <\/p>\n

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This "is a type of carbohydrate that is broken down by our gut bacteria," the dietitian explained. <\/p>\n

"This process is actually very beneficial for our overall health but it does involve a lot of gas products," Kirsten noted. <\/p>\n

"Everyone has different tolerance levels to fructans, so some people may not have any issues at all whilst others could be quite sensitive."<\/p>\n

Here are five other festive foods that could leave you feeling gassy. <\/p>\n

1. Yorkshire puddings <\/h2>\n

<\/p>\n

Kirsten's first addition to the list of foods that could leave your tummy swollen is the beloved Yorkshire pud. <\/p>\n

A roast dinner staple outside of Christmas, these crispy little gravy boats could be causing you some discomfort, the dietitian said. <\/p>\n

Like sprouts, Yorkshires also contain fructans. <\/p>\n

This is due to their wheat content, as they tend to be made with flour. <\/p>\n

2. Gravy<\/h2>\n

<\/p>\n

Speaking of gravy, the thick sauce that brings our roast together could also be the culprit behind your Christmas bloat, Kirsten added. <\/p>\n

It's yet another food that contains fructans, according to the dietitian, due to its onion and garlic content.<\/p>\n

3. Honey glazed parsnips<\/h2>\n

<\/p>\n

A Christmas roast never feels complete without a vegetable accompaniment and many people choose parsnips as theirs. <\/p>\n

But if you're glazing your parsnips with honey, Kirsten warned that they could be causing your stomach to bloat. <\/p>\n

That's because honey is high in fructose, "a type of sugar you would typically associate with being in fruit", the dietitian said. <\/p>\n

Fructose won't cause problems for everyone. <\/p>\n

But "if your tolerance level is lower then the fructose overwhelms your small bowel and goes undigested into your large bowel, which again can create gas", the dietitian explained.<\/p>\n

4. Christmas pudding<\/h2>\n

<\/p>\n

Many families will draw their feast to a close with a gooey Christmas pudding. <\/p>\n

But this is yet another festive staple that's high in carbohydrates, which can create more gas, Kirsten went on. <\/p>\n

5. Chocolate and cream <\/h2>\n

<\/p>\n

If you're more of the type to indulge in deserts with chocolate and cream, the bad news<\/span> is these can also fill your stomach with gas.<\/p>\n

This unpleasant side effect is due to the foods' lactose content. <\/p>\n

As Kirsten explained: "Lactose intolerance is very common, but even someone with a lactose intolerance can usually tolerate a small amount of lactose with no issues – such as some cream on a pudding or a scoop of ice-cream. <\/p>\n

"But at Christmas we can sometimes have lots of high lactose which can overwhelm some people's guts."<\/p>\n

HOW TO BEAT YOUR CHRISTMAS BLOAT <\/h2>\n

It turns out, our Christmas feasts are littered with foods that could be leaving us bloated and uncomfortable. <\/p>\n

But according to Kirsten, there are a few ways feel less bloated when indulging in all the rich foods customary for this time of year. <\/p>\n

Stick to 3 meals a day<\/h2>\n

It can be be easy to keep grazing on treats and chocolates between meals during Christmastime. <\/p>\n

Others "will not eat for long periods<\/span> of time and then overindulge\u00a0in a Christmas dinner because they are so hungry," the dietitian noted. <\/p>\n

But Kirsten recommended you "try and stick to a routine of having three main meals per day, with a reasonable snack if needed". <\/p>\n

Portion size is key<\/h2>\n

Kirsten recommended: "If you know particular foods cause issues, try having them but in smaller portions.<\/p>\n

"My clients are often surprised by how many foods they can tolerate when they take this approach," she added. <\/p>\n

Use digestive enzymes<\/h2>\n

The dietitian suggested using specific digestive enzymes to ease your bloat. <\/p>\n

"Lactase is useful to break down the lactose in dairy products for you if you have an intolerance and alpha-galactosidase is useful for those foods which contain onion and garlic," she said. <\/p>\n

Lay off the alliums<\/h2>\n

"Try reducing your intake of onion and garlic," Kirsten recommended. <\/p>\n

"These foods are difficult to digestive for most people so simple swaps like making your own gravy to avoid these ingredients could help."<\/p>\n

Don't forget fibre<\/h2>\n

"Many festive foods contain little to no fibre," Kirsten pointed out.<\/p>\n

Leaving this key nutrient out of our diets can have more of an effect than you think. <\/p>\n

"This can cause our gut to slow down causing us to be more uncomfortable," the dietitian explained. <\/p>\n

"Good sources of fibre include vegetables and whole-grains like oats and brown rice. <\/p>\n

"So you could think of easy wins like eating oats cakes with cheese rather than white crackers or simply having half or a third of your plate made up with vegetables during your main meals."<\/p>\n

Move between meals <\/h2>\n

How many of us have spent most of Christmas lounging on the couch? <\/p>\n

It's easier than you think to forget to exercise during the holidays. <\/p>\n

But being less active can actually slow your gut down and make you feel even more uncomfortable, Kirsten told Sun Health. <\/p>\n

"Instead consider going for a gentle winter walk or taking 20 mins out for yourself to practise some\u00a0yoga," she suggested. <\/p>\n

Limit your alcohol intake <\/h2>\n

It's no secret that the festive season can get pretty boozy. <\/p>\n

As Kirsten said: "It's very common in British culture to start drinking at breakfast with the bucks fizz. <\/p>\n

"I hate to play scrooge here but alcohol is a drug which can cause digestive symptoms."<\/p>\n

That doesn't mean you can indulge in drinks at all though. <\/p>\n

"You don't need to be t-total but do consider drinking later in the day, switching between alcohol and non alcoholic drinks and having a supply of appetising non-alcoholic alternatives," Kirsten recommended.<\/p>\n

WHEN SHOULD I BE WORRIED ABOUT MY BLOATING? <\/h2>\n

While bloating over the holidays is super common, but it's worth talking to a doctor about if it's persistent.<\/p>\n

As Kirsten explained, "bloating\u00a0now and again is pretty normal". <\/p>\n

"If\u00a0bloating\u00a0is regular then someone should go to the doctors to be checked," she explained. <\/p>\n

"Bloating\u00a0can be a symptom of coeliac disease, irritable bowel syndrome and even some cancers."<\/p>\n

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