Understand gut symptoms during the festive period & how to manage them
This article is sponsored by Optibac, Vitabiotics, Gaviscon & Rennie
The festive season is upon us and with it comes Christmas parties, buffets and a few treats here and there. And while occasionally little lifts like these can be okay in moderation, it’s important to take care of your gut health both during the festive season and all year round.
Whether it’s making conscious food choices or swapping out cocktails for mocktails, read on as we share our top tips, so you can enjoy the festivities while still being good to your gut.
Understanding gut symptoms
Before we get into our top tips, it’s important to understand more about gut health, starting with possible symptoms you may encounter:
- Trapped wind can lead to stomach cramps, bloating and feeling very full after eating
- Bloating is where your stomach feels very full and uncomfortable. You may have pain or discomfort and pass wind more often than usual
- Acid reflux and heartburn occur when stomach acid travels up the oesophagus towards the throat. This can cause pain in the upper abdomen, or a burning sensation in the chest, known as heartburn
- Indigestion happens after eating or drinking, and is caused by acid from your stomach irritating your stomach lining or throat (heartburn). It can make you feel sick, full, bloated and increase burping and flatulence
- Constipation is a common condition that causes issues passing stools, infrequent bowel movements or not being able to empty your bowels completely
- Diarrhoea is passing looser, watery or more frequent stools than is usual for you
The good thing is, there are plenty of things you can do to help if you experience these symptoms – from lifestyle factors through to products.
Tip 1: Consider taking a daily gut supplement
The gut’s primary function is to absorb minerals and nutrients. But when it comes to keeping your gut healthy, there isn’t a one-size-fits-all approach as everyone’s needs are different.
So what’s the secret? Maintaining a good balance in your gut can help keep things healthy. Now we know there’s a lot of advice around diet (which can be a little tricky around the festive season), as well as drinking enough water, upping your fibre intake and making certain lifestyle changes that can all help. But sometimes, the gut needs a little helping hand when it comes to complementing and increasing your natural gut bacteria. Here are just a couple of our picks to consider...
Consider: Optibac Every Day*
• 30 capsules
• Vegetarian
• Gluten & yeast free
Optibac Every Day is a high-quality digestive supplement with 6 different strains of bacteria, plus FOS fibres which increase natural gut bacteria. An expert all-round, multi-strain formula to target different areas of the gut.
Consider: Vitabiotics Probiotis Extra Strength*
• 30 capsules
• Suitable for vegans**
• Gluten free
From the UK’s No1 vitamin company†. Probiotis Extra Strength provides 25 billion live cultures including Lab4® , to complement the naturally occurring bacteria in the gut. It also includes calcium which contributes to the normal function of digestive enzymes.
Tip 2: Make healthier lifestyle choices
If you’re wanting to prioritise your gut health from the inside-out, there are some lifestyle things you can do to help.
Focus on diet & portion sizes
What we eat and drink can impact the diversity of bacteria in the gut, and while the occasional treat is unlikely to impact your gut, the key is to keep them to a minimum and lean more towards a balanced diet – the more colourful your plate, the better!
So what about Christmas? Contrary to popular belief, there are plenty of Christmas foods that can actually be healthy, so you can celebrate and take care of your gut at the same time! Think turkey and salmon, which are both high in protein, and all the vegetables that are part of Christmas dinner, too.
Let’s not forget to moderate your portions, and why not consider making some swaps? Think about snacking on a handful of nuts instead of reaching for the chocolate tin, or what about substituting an extra pig in blanket for some carrot sticks and hummus?
You can find more advice and inspiration on our Nutrition Hub.
Limit your alcohol intake
Enjoying a tipple is okay on occasion, but when it comes to gut health, it’s a good idea to limit this where you can. The general advice is to drink no more than 14 units of alcohol a week, spread across three days or more (around six medium glasses of wine or six pints of beer). But if you do notice that alcohol is causing your gut some distress, there are a few things you can do to help curb this.
If you do enjoy a drink – whether it’s Christmas or any other time of year, try switching alcoholic drinks out for alcohol-free alternatives (like festive mocktails or alcohol-free wine), alternating alcoholic drinks with soft drinks or water, and making sure you eat a healthy meal before drinking.
Why not learn about how to do an alcohol detox at home? Or if you fancy a break from the booze, find out how to enjoy a sober curious social life with our guide.
Exercise
Getting in some exercise can help food move through your digestive system. So whether it’s a walk, run or swim, try to find something you enjoy doing or even enlist the company of a friend, family member or pooch to help make it feel less of a chore – this way, you’re more likely to keep it up!
But bear in mind that gentle exercise is better than a big workout immediately after eating – the perfect opportunity to get out for a crisp winter walk!
Managing everyday stress
Trying to keep everyday stress under control can sometimes prove to be a little challenging, but making a conscious effort to do this can be helpful for supporting gut health. This is because stress can cause digestive issues such as bloating, constipation, diarrhoea and losing your appetite, too.
Finding ways to manage everyday stress could help with your symptoms. Our advice? Make sure you allow some time for some TLC – whether it’s a night in the bubble bath or giving yourself 10 minutes to read your book. You could also try some relaxation exercises or mindfulness to help, too.
Tip 3: Know how to relieve gut discomfort
We know that from time to time, gut discomfort can be triggered by some factors, such as eating certain foods and big meals before bed, or drinking alcohol.
Luckily, there are a few gut-friendly products on hand to help relieve symptoms of indigestion, heartburn and acid reflux when its needed.
Consider: Gaviscon Double Action Mint Flavour Tablets
• 24 tablets
Help to relieve the pain and discomfort of heartburn and indigestion for up to four hours†† with Gaviscon Double Action. These tablets get to work in seconds, neutralising excess stomach acid to relieve pain and discomfort, as well as forming a protective barrier over the stomach contents to soothe heartburn. Always read the label.
Consider: Rennie Peppermint 72 Chewable Tablets
• 72 tablets
• Suitable for vegetarians
Help to relieve symptoms of heartburn, indigestion and acid reflux quickly with Rennie Peppermint Tablets. Taken day or night, each convenient, chewable tablet works to neutralise stomach acid in up to 60 seconds. Always read the label.
So, if you’re wanting to prioritise your gut health, you can rest easy knowing there are lots of things you can do to help gut symptoms, while still enjoying the festive season and beyond! And if you need a little extra guidance, you can find out more about how to avoid overindulgence at Christmas in our article.
