I love the holiday season but its indulgences can often bring with it some less than festive side effects—like bloating and digestive discomfort, which is the last thing you want when getting ready for your office party or to meet your friends for your annual pre-gift shopping brunch.

Between rich meals, sweet treats, alcoholic drinks and a packed schedule, it’s easy for your body to feel out of sync. This week, I’m sharing my top five strategies to beat the bloat during the holiday season so you always feel ready to slip into your party outfit!

1.Chew Your Food ​

Chewing your food thoroughly might seem like basic advice, but it’s one of the simplest ways to reduce bloating. When you chew your food properly, you break it down into smaller particles, making it easier for your stomach and intestines to process. Incomplete chewing can overwork your digestive system, leading to gas and bloating. Aim to chew each bite at least 20-30 times, and try to eat in a calm, relaxed environment to optimize digestion.

For extra support, consider adding digestive enzymes to your routine, especially during the festive season when rich and indulgent meals are more common. Digestive enzymes help your body break down proteins, fats, and carbohydrates more efficiently, minimizing the risk of bloating and discomfort. Look for a high-quality supplement with enzymes like amylase, lipase, and protease, and take it before your heaviest meals for the best results. Shop here for my top choice.​

2. Reduce Sugar Intake​

Sugar is often the hidden culprit behind festive bloating. High-sugar foods, especially those containing refined sugars, can feed gut bacteria that produce gas, leading to uncomfortable bloating and distension. Additionally, sugar can pull water into the digestive tract, contributing to that puffy, sluggish feeling. During the holidays, opt for lower-sugar treats or naturally sweet options like fresh fruit to satisfy your cravings without the bloating aftermath.

Another way to manage sugar intake is to be mindful of hidden sugars in sauces, drinks, and snacks. Many holiday staples, like flavored coffees, festive cocktails, and glazed vegetables, can contain more sugar than you realize. Reading labels and choosing unsweetened or lightly sweetened alternatives can help. By reducing your sugar intake, you’ll not only feel lighter but also avoid the energy crashes that often accompany sugary indulgences.

3. Start the Day with Lemon Water​

Kick-start your digestion every morning with a glass of warm lemon water. The acidity of lemon juice can help stimulate stomach acid production, which is essential for breaking down food and absorbing nutrients. Proper stomach acid levels also reduce the likelihood of undigested food fermenting in the gut, a key contributor to bloating. Drinking lemon water first thing in the morning also helps rehydrate your body after a night’s rest and help to alkalize the body setting you up for smoother digestion and less bloating throughout the day.

Lemon water is also a great way to support your liver, which works overtime during the festive season to process indulgent foods and alcohol. The vitamin C in lemons aids in detoxification and helps your body produce bile, a fluid critical for digesting fats. Make it a habit to squeeze half a fresh lemon into a glass of warm water each morning for a gentle, effective way to reduce bloating and improve overall digestion and add a pinch of Celtic (grey) or Himalayan salt (pink) to help support your adrenal glands.

4. Move Your Body​

Staying active is one of the best ways to combat bloating during the festive season. Gentle movement, such as walking, yoga, or stretching, helps stimulate your digestive system and prevents gas from becoming trapped in your gut. Even a 10-minute walk after a meal can improve digestion and reduce that uncomfortable bloated feeling. If you’re indulging in rich holiday meals, make a habit of incorporating light movement into your daily routine to keep your digestive system running smoothly.

For even greater benefits, try specific yoga poses like twists or child’s pose to encourage circulation and relieve tension in the abdomen. We have a full yoga sequence designed to reduce bloating and aid digestion in my 7 Day Little Black Dress Method. Movement not only aids digestion but also reduces stress, which is a common cause of bloating. High cortisol levels can slow down digestion and lead to water retention, so getting your body moving is a win for both your digestive health and your mood. Make it fun by incorporating festive activities like a family walk or dancing to your favorite holiday playlist.

5. Take Slippery Elm for Constipation​

Slippery elm is a powerful natural remedy for easing constipation and supporting digestive health, especially during the holiday season when heavier meals can slow things down. This herbal supplement works by coating the digestive tract with a soothing gel-like substance, reducing inflammation and promoting gentle, regular bowel movements. It also contains mucilage, a type of fiber that helps soften stools and makes them easier to pass.

To use slippery elm, mix a teaspoon of powdered bark into warm water or tea, and drink it 1-2 times daily or choose a slippery elm capsule. Not only does it alleviate constipation, but it can also help reduce bloating by soothing the gut lining and encouraging healthy digestion. Pair it with plenty of water and fiber-rich foods to amplify its benefits and keep your digestion running smoothly throughout the festive season.

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