Ah, the holidays! That magical time of year when we marvel at the glittering Christmas trees, the carols and, above all... the endless buffets! However, these festive moments can sometimes be accompanied by digestive discomfort and feelings of bloating. But don't panic! Here are three effective tips to keep your digestive system in top shape this season, and enjoy your meals without discomfort.
1. Incorporate digestive enzymes into your festive meals
Digestive enzymes are supplements that help your digestive system better break down macronutrients: proteins, carbohydrates and fats. For example, pepsin and bromelain focus on digesting animal proteins (such as turkey and meat pies), while amylase tackles complex carbohydrates, and lipase aids fat absorption.Why does it work?
As we age, or when we consume very rich meals, our natural production of digestive enzymes may not be sufficient. Supplements help compensate for this deficit by reducing the risk of bloating and heaviness after meals.
Bonus tip: Take your digestive enzymes mid-meal to maximize their effectiveness. Make sure they contain specific enzymes tailored to your needs, such as lactase if you're sensitive to dairy products.
2. Support your intestinal microbiota with probiotics and prebiotics
Cocktails, sugary desserts and fatty dishes can upset the delicate balance of your microbiota, leading to digestive discomfort or even disorders such as bloating or diarrhea.Why does it work?
Probiotics (such as lactobacilli and bifidobacteria) help maintain a healthy balance between "good" and "bad" bacteria in your intestines, promoting efficient digestion and improved immunity. Prebiotics, on the other hand, are fibers that nourish these good bacteria, optimizing their functioning.
Bonus tip: Start consuming fermented foods (such as kefir, kimchi or natural yogurt) or probiotic supplements now to prepare your intestinal flora before the marathon of holiday meals. Combine them with prebiotics (like asparagus, garlic or bananas) to maximize their effectiveness.
3. Rely on dietary fibre to balance your plate
When your plate is overflowing with tourtière, meatball stew or gratins, remember to include fiber-rich foods like vegetables, fruit and whole grains.
Why does it work?
Soluble fiber (found in vegetables like carrots and oats) slows digestion and stabilizes blood sugar, while insoluble fiber (like that found in leafy greens and seeds) increases stool volume and promotes regular transit.
Bonus tip: Start your meals with a salad or raw vegetables to activate your digestive system. If you're worried about not getting enough fiber, a psyllium supplement can be an excellent way to supplement your diet.
Final tip... Listen to your body! Eat slowly, savor every bite, and stop when you feel satisfied. It's not always necessary to stuff yourself to the max and feel sick to your stomach all evening. Opt for lighter meals outside the holiday season (e.g., light lunches and dinners followed by a big supper).
Whether you're on the "stuffed turkey" team or the "second helping of dessert" team, take care of your digestion and have a wonderful holiday season from me and the whole Shop Santé team! 🎄
Félix Daigle, Shop Santé Ambassador
