A holiday meal checklist for a gut that bloats easily

Here's a number that might take some pressure off. In a study that weighed 195 adults before and after the winter holidays, the average gain from mid-November to early or mid-January was 0.37 kilograms, less than a pound (Yanovski et al., 2000). So the tight, puffy feeling after a big holiday dinner is more likely about the meal itself than about sudden weight gain.

That's good news, because a meal is easier to plan for. Use this checklist before, during and after the big day. You don't need every item. Pick the two or three that match what usually bothers you.

Before the meal

• Eat breakfast as usual. Saving up all day turns dinner into your only real meal, and usually a much bigger one.
• Know your personal triggers. If you keep a food log, look at it now. If not, think back to last year's holiday meal and what seemed to bother you.
• Bring one dish you know works for you. A tray of roasted vegetables or a simple rice dish means there's always something you trust on the table.
• Wear something comfortable. It won't change your digestion, but a waistband that isn't digging in makes an evening easier.

At the table: the food

• Scan for onion and garlic. Stuffing, gravy, green bean casserole and many dips are built on them. In lab measurements of 60 vegetables, garlic, shallots, leek bulb and onions were among the highest in fructans, a type of fermentable carbohydrate (Muir et al., 2007). If they bother you, take a smaller spoonful rather than skipping the dish entirely.
• Go easy on the richest dishes. Fat slows the movement of gas through the intestine. In one study, a fat infusion caused gas retention in healthy people, and people with IBS were even more sensitive to it (Serra et al., 2002). A spoonful of the creamy casserole instead of a heaping serving is a fair compromise.
• Fill your plate once. Take small portions of everything you want to try, then wait 15 minutes before deciding on seconds.
• Pick your dessert on purpose. If there are three pies, choose the one you actually want most.

At the table: the drinks

• Watch the bubbles. A review of carbonated drinks and the digestive system noted that symptoms of stomach distress from carbonation appear only when people drink more than 300 ml, about 10 ounces (Cuomo et al., 2009). One small glass of something sparkling may be fine. A whole evening of fizzy drinks is a different amount.
• Alternate with still water. It slows the pace of refills without making you the person who isn't drinking anything.
• Skip the "settle your stomach" soda. Reaching for a fizzy drink after a big meal adds more carbonation at the moment you feel fullest.

After the meal

• Take a walk. In a small study of eight people with bloating, light pedaling during a gas test cut the share of gas retained from 45% to 24% and eased their symptoms (Villoria et al., 2006). A 10 to 15 minute walk after dinner is an easy tradition to start, and it's nicer with company.
• Pause before round two. Wait an hour or so before reaching for leftovers or a second dessert, and check in with how full you feel.
• Notice what happened. Before bed, jot down what you ate and how you felt. Next year's checklist gets more personal.

The next day

• Go back to your normal routine. Regular breakfast, regular lunch. There's no need to "detox" or skip meals to make up for the day before.
• Rebalance the leftovers. Holiday leftovers are the same rich food. Pair a small portion with plain vegetables, rice or a simple salad.
• Remember the weight study. Morning-after puffiness isn't the same as weight gain. The average gain across the whole holiday season was less than a pound.

If you're hosting

When the meal is at your house, you have more say over how it's served. None of these changes will stand out to guests, and several make life easier for anyone else at the table who has a sensitive stomach.

• Serve gravy and sauces in a boat or bowl. Everyone can add as much or as little as they like, instead of finding it already poured over the turkey.
• Make one side without onion or garlic. Roasted carrots with herbs or plain mashed potatoes are easy choices.
• Put a pitcher of still water on the table. It gives guests an easy alternative to refilling a fizzy drink.
• Build a walk into the plan. Announce it before dessert, then serve pie when everyone gets back.

When it's more than a holiday meal

One uncomfortable evening after a feast isn't a cause for concern on its own. But talk to a doctor if bloating is new and happens most days, especially with early fullness, pelvic pain or urinary urgency, or if you notice blood in your stool, weight loss you can't explain, or symptoms that wake you at night. Here's more on when bloating needs a medical check.

Sources

1. Yanovski JA, Yanovski SZ, Sovik KN, Nguyen TT, O'Neil PM, Sebring NG. A prospective study of holiday weight gain. N Engl J Med. 2000;342(12):861-7. PMID 10727591
2. Muir JG, Shepherd SJ, Rosella O, Rose R, Barrett JS, Gibson PR. Fructan and free fructose content of common Australian vegetables and fruit. J Agric Food Chem. 2007;55(16):6619-27. PMID 17625872
3. Serra J, Salvioli B, Azpiroz F, Malagelada JR. Lipid-induced intestinal gas retention in irritable bowel syndrome. Gastroenterology. 2002;123(3):700-6. PMID 12198695
4. Cuomo R, Sarnelli G, Savarese MF, Buyckx M. Carbonated beverages and gastrointestinal system: between myth and reality. Nutr Metab Cardiovasc Dis. 2009;19(10):683-9. PMID 19502016
5. Villoria A, Serra J, Azpiroz F, Malagelada JR. Physical activity and intestinal gas clearance in patients with bloating. Am J Gastroenterol. 2006;101(11):2552-7. PMID 17029608

This article is for general information and isn't medical advice. Talk to your healthcare provider about bloating or digestive symptoms that are new, persistent or worrying.