Health Without feeling bloated through the holidays

Feeling of fullness: Avoid stomach pressure and heartburn on Christmas days

26/12/2014

The holidays, with their numerous culinary temptations, are a major challenge for digestion. Heartburn, bloating and stomach pressure are not uncommon. A few tips help to avoid unpleasant side effects of feasting.

Rampage feasting is a common at Christmas „sin“: Roasts, cakes and cookies are consumed in excess. „Too much, too hot, too fast“, says Peter Meier from the German Society for Gastroenterology, Digestive and Metabolic Diseases (DGVS) in Hamburg to the Frankfurter Rundschau. Quickly there is a lookup, because it tastes delicious and then the stomach comes to the limit of its capacity. „The stomach gives the alarm that he is overcrowded“, explains Sebastian Haag from the Gastro-Liga in Wiesbaden. Because "the stomach has the task of pre-digesting the food". Only then can the food be "passed on in small portions towards the small intestine."

Also hasty food is a reason for the complaints. „The body signals only after 15 to 20 minutes that he is full“, explains Gisela Olias from the German Institute for Nutrition Research in Potsdam. She recommends paying attention to satiety. „Just Christmas you can eat in peace, you should enjoy and celebrate the common meal.“ Meier adds: „In between you should take breaks.“ This prevents the stomach from being stuffed within a short time. „For then the muscle of the stomach has no strength and weakens“, Meier explains. The result can then be, for example, a so-called bloated stomach.

Too hearty too fatty food
Especially fat is a big problem on the Christmas days, because especially in the cold season is the meaning of hearty food. The warmer the food, the more fat a person can absorb. However, this is problematic for digestion because the stomach is particularly hard on fat: "It also increases the length of time the food stays in the stomach," explains Haag. So high-fat food is therefore not recommended. The German Society for Nutrition (DGE) in Bonn therefore advises to a healthier handling of fat.

Support digestion and seek alternatives
In addition to the use of digestive spices, such as aniseed, caraway or fennel, Olias recommends in the selection of dishes: "A low-fat alternative to goose are turkey or chicken." Also, you could waive in the course of multi-course meals on one or the other course. She advises, for example, to use a salad as an appetizer: "You should mix in chicory, rocket or endive salad," advises Haag. Because these contain many digestive Bitterstoffe. However, this is not scientifically proven knowledge: "It belongs more in the field of folk medicine, for centuries, worked with bitter substances in gastrointestinal problems," explains Meier.

Espresso or herbal tea - alcohol interferes with digestion
The widespread digestive liquor is not advised. He only makes sure that the food stays longer in the stomach. "In addition, greasy food and alcohol relax the sphincter on top of the stomach," says Haag. As a result, heartburn may occur. If you still go for alcohol, you should make sure that the drink has enough bitter substances and is not sweet. After all, it is the bitter substances that actually stimulate digestion. The alcohol, on the other hand, is more irritating to the digestive system. Therefore, Olias advises: "Instead of herbal liquor rather herbal tea." Anise, caraway or fennel are also agents to choose from. And chamomile tea is also recommended as a home remedy. Additional tips and home remedies for heartburn, which come into question, in addition to the extensive chewing (fletching) further funds of naturopathy. For example, e.g. Calling calamus root, peppermint or yarrow. There are also the minerals according to Schüssler. These stimulate digestion and help to digest the heavy food.

Exercise is advisable
Even a walk is suitable to stimulate the digestion. "The circulation gets going and the circulation in the gastrointestinal tract is improved," says Meier. Even a little nap helps. However, the researchers also point out that short-term overloads of the gastrointestinal tract are harmless. "If you hit the strings for two or three weeks, you do not risk long-term digestive problems," said Haag. If you then go back to the lighter fare, you can safely enjoy the delights over the holidays. Naturopathic home remedies can help: home remedies for heartburn, home remedies for flatulence or stimulate digestion. (Jp)