Avoid bloating and heartburn this festive season with simple gut health tips

Diet tips: Filling half of your plate with fibre-rich foods like leafy greens, carrots, and berries can ease digestion and keep your gut happy (Image: Canva)

The festivals are here and to enjoy the season without sacrificing your gut health, it is important to adopt a few mindful habits that can make all the difference. Because if you overindulge, a few days of festive feasting, you may notice symptoms like bloating, discomfort, or even sluggishness. Your favourite treats like fried foods, sweets, and high-carb dishes, can leave you feeling overstuffed and gassy.

Festivals bring joy to the soul, but if we overindulge, they can upset the harmony of the gut, warns Dr Ritesh Shukla, Ayurveda Expert at Charak Pharma. “The occasional festive indulgence can slow digestion, leading to acid reflux, constipation, or feelings of lethargy,” he adds. Over time, repeated overeating can disrupt the delicate balance of gut bacteria, affecting not only your digestion but also your immunity and  well-being. “By introducing Ayurvedic principles like mindful eating, balancing meals with herbs, and staying active, you can maintain your gut health and still enjoy the celebrations,” Dr Shukla suggests.

He suggests a few simple ways to care for your gut this festive season:

• Balance: Start by balancing your plate with colourful fruits and vegetables rich in fibre. Fibre aids digestion, keeps you full, and helps prevent constipation. Filling half of your plate with fibre-rich foods like leafy greens, carrots, and berries can ease digestion and keep your gut happy.

• Hydration: Staying hydrated is key to digestive health. Drink plenty of water throughout the day, especially before and after meals, to help break down food and move it through your digestive system smoothly.

• Mindfulness: Slow down while eating. Mindful eating, chewing thoroughly and savoring each bite, can prevent overeating and promote better digestion. This also allows your brain to recognize when you're full.

• Herbs: Natural remedies like ginger, cumin, and ajwain can ease bloating and soothe the stomach. These Ayurvedic herbs help in reducing gas, boosting metabolism, and supporting healthy digestion.

• Probiotics: Eat probiotic-rich foods such as yogurt, buttermilk, and fermented foods. Probiotics help maintain a healthy balance of gut bacteria, supporting digestion and immunity during the festive season.

• Limit sugar: Festive sweets are tempting, but too much sugar can lead to digestive upset and contribute to bloating or discomfort. Moderation is key, enjoy your sweets, but try not to overindulge.

• Movement: Even light physical activity can support digestion. A post-meal family walk or dancing to festive music keeps your metabolism active. Yoga poses like Vajrasana, Bhujangasana, and Pavanamuktasana are especially helpful for stimulating digestion.

• Rest: Getting enough sleep is essential for maintaining gut health. A well-rested body ensures smoother digestion and keeps your gut bacteria balanced.