Constipation Awareness Month: Overcoming the holiday slump with better foods 

The holidays bring joy, celebration, and indulgent meals – but they can also bring an unwelcome guest: constipation. Gastroenterologists Dr. Donna Powell and Dr. Renee M. Marchioni Beery tell us that they see firsthand how changes in routine, diet, and stress during this festive season can disrupt digestion. This Constipation Awareness Month, they’re sharing how mindful food choices and simple habits can keep our guts healthy and our holidays stress-free.  

Why the Holidays Can Be a Problem for Digestion

The combination of rich holiday foods, reduced physical activity, dehydration from travel or alcohol, and stress can disrupt your digestive system. All these factors contribute to sluggish bowel movements, making constipation more likely during the season. 

The good news? Small, intentional changes in your diet can make a significant difference. 

Load Up on Fiber: Fiber is essential for digestive health, as it adds bulk to stool and keeps things moving. During holiday meals, prioritize fiber-rich options like roasted vegetables, legumes, and whole grains. Swap out traditional mashed potatoes for a sweet potato casserole or add a side of quinoa to your meal. For dessert, consider fruit-based options like baked apples or a simple berry medley. Not only are they delicious, but they also help your digestive system stay on track. 

Stay Hydrated: It’s easy to drink enough water during the hustle and bustle of the season, but it’s crucial for preventing constipation. Fluids help soften stool, making it easier to pass. Pair every festive cocktail or glass of wine with a glass of water to balance things out. You can also incorporate hydrating foods into your meals, such as cucumber, watermelon, and citrus fruits. Herbal teas, like peppermint or ginger, are another gut-friendly option that can soothe digestion after a big meal. 

Stick To Healthy Fats: Healthy fats, like those found in avocados, nuts, seeds, and olive oil, play a role in stimulating digestion. Adding a drizzle of olive oil over roasted vegetables or enjoying a handful of almonds as a snack can give your gut the support it needs to stay regular. Be mindful of overindulging in heavy, fried, or creamy dishes, as these can slow digestion and exacerbate constipation. 

Eat in Moderation: Large, heavy meals can overwhelm your digestive system, leading to bloating and discomfort. Instead of piling your plate high, aim for smaller, balanced portions. Savor your food by eating slowly, which not only aids digestion but also allows you to enjoy the flavors of the season. If second helpings are calling your name, consider a short walk after your meal to get your digestion moving before going back for more. 

Stay Active:  While food plays a significant role, staying active is just as important. A brisk walk after a holiday meal can stimulate digestion and prevent constipation. Even simple activities like playing with your kids or joining a holiday dance party can make a difference. 

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Constipation doesn’t have to put a damper on your festivities. By prioritizing fiber, staying hydrated, and making smart food choices, you can enjoy the holidays without digestive discomfort. 

Our friends at Gastro MD are here to help you tackle digestive challenges, no matter the season. If constipation becomes a recurring issue, the team there can provide personalized care to help you feel your best. 

This holiday season, let’s raise a glass to good health and happy digestion! 

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(Sources:  Dr. Donna Powell & Dr. Renee M. Marchioni Beery, and, Gastro MD)

Posted by Richard Webster, Ace News Today
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