Thanksgiving is one of the best food days of the year—but it’s also the one most likely to leave you unbuttoning your jeans by 6 p.m. Between rich dishes, larger-than-normal portions, and a little extra wine, bloating is practically a holiday tradition.
But here’s the good news: you don’t have to suffer through it. With a few simple habits before, during, and after your meal, you can enjoy Thanksgiving and keep your gut happy.
Why Thanksgiving Triggers Bloating
- Bigger portions → overwhelm digestion
- High-fat + rich foods → take longer to break down
- Alcohol + sugary drinks → irritate the gut lining and cause gas
- Stress + rushing → reduce digestive enzyme production
- Lack of movement → slows motility, making food “sit” heavier
Before the Meal: Prep Your Gut
- Don’t skip breakfast: Eating a protein-rich morning meal (like eggs + spinach or chia pudding) keeps blood sugar stable and prevents overeating.
- Hydrate early: Start the day with water and continue sipping until dinner. Dehydration makes bloating worse.
- Go for a walk: Light exercise before the feast wakes up digestion.
During the Meal: Eat Smarter, Not Less
- Start with veggies + protein: Fill your plate with fiber and lean protein before diving into heavy sides.
- Chew thoroughly: Digestion starts in the mouth; chewing well reduces post-meal gas.
- Smaller portions, more variety: Taste everything, but don’t overload your plate in one go.
- Limit fizzy drinks: Sparkling water, soda, and champagne add air—literally—increasing bloating.
After the Meal: Quick Relief Tricks
- Go for a walk: Even 10–15 minutes helps move food through your system.
- Sip peppermint or ginger tea: Both ease gas and soothe the stomach.
- Avoid lying flat: It slows digestion—opt for gentle stretching or sitting upright.
- Take magnesium before bed: It relaxes muscles, supports bowel movements, and promotes deeper sleep.
The Next-Day Gut Reset
- Light, fiber-rich breakfast: Think oatmeal with chia seeds + berries or a green smoothie.
- Stay hydrated: Water + herbal teas flush out excess sodium.
- Probiotic-rich foods: Yogurt, sauerkraut, or kefir help rebalance gut bacteria.
- Gentle movement: A brisk walk or yoga session boosts circulation + digestion.
👉 Want to know which supplements can help you through the holidays? Take our Gut Health Quiz to get a personalized gut-friendly plan.
Leave a comment
All comments are moderated before being published.
This site is protected by hCaptcha and the hCaptcha Privacy Policy and Terms of Service apply.