Holiday meals bring a lot of good things. Cozy traditions, favorite recipes, and time with the people we love. They can also bring something a little less welcome: that familiar post meal bloating. Even when it is normal, it can still feel uncomfortable.
To help us understand why it happens and what actually helps, we turned to Naniel Scott from our Cymbiotika Scientific Affairs team. Naniel holds a Bachelor’s degree in Nutritional Science and a Master’s in Personalized Nutrition from the University of Connecticut. With a background in clinical nutrition research and hands-on patient care, she blends scientific rigor with practical, supportive guidance. At Cymbiotika she focuses on translating nutrition science into everyday education, making her the perfect person to walk us through this topic.
Below, Naniel shares five simple strategies to ease bloating so you can enjoy the season and feel your best.
Eat Slower So You Can Notice When You Are Full
For some people, feeling bloated after eating is completely normal. For others, it can be a sign of irritable bowel syndrome, inflammatory bowel disease, food intolerances, or functional gastrointestinal disorders. But for those who experience non disease related bloating, it often comes from the gastrointestinal tract expanding as it holds and breaks down food.
Even though bloating is a normal physiological response, it can still feel uncomfortable. Think fullness, tightness, or swelling in the abdomen. With plenty of holiday meals ahead, it helps to understand how simply slowing down can support digestion.
Eating more slowly helps in two key ways. First, it allows you to recognize fullness earlier and avoid overeating. As your stomach expands, stretch receptors signal your brain to decrease ghrelin, the hunger hormone, and increase satiety. This takes time, so slowing down gives your body a chance to communicate before discomfort sets in.
Second, you swallow less excess air. Eating too quickly increases the amount of air taken in, which contributes to bloating. Slowing down reduces that air intake and lets you savor your food.
Reduce Salt Intake and Increase Potassium
High salt meals can make some people feel bloated because sodium draws water into the intestines and may suppress digestive efficiency. Some research also suggests that excess sodium can contribute to microbiome imbalance.
Balancing sodium with potassium helps regulate fluid balance. Sodium pulls water into cells, while potassium helps move sodium out. When sodium is high and potassium is low, water retention becomes more likely.
Potassium rich foods include grapefruit juice, orange juice, reduced fat milk, coffee, fufu, breadfruit, swiss chard, spinach, sweet potato, tomato, and plantain.
I Say This With Great Sadness, But It Might Be the Fiber
Fiber is an essential part of a healthy diet. It supports cardiovascular health, lowers the risk of type two diabetes, and promotes gut health. Still, fermenting fiber rich carbohydrates in the intestine can produce gas, which may lead to bloating.
Common culprits include beans, peas, lentils, cabbage, broccoli, cauliflower, whole grain foods, and mushrooms. The good news is that a recent study found that while high fiber diets can increase gas, some of these effects can be reduced by lowering sodium intake which brings us back to the previous tip.
Easy on the Bubbly
No one wants to hear this during the holidays, but alcohol is a common cause of gas and bloating. Because it is fermented, it may contribute to gut imbalance, and that fermentation can lead to gas production.
Carbonated drinks introduce additional air into the gastrointestinal tract, compounding the problem. If you choose to indulge, try swapping carbonated beverages for still options and drink an amount of alcohol that feels comfortable for your system.
A Cup of Tea May Make the Discomfort Go Away
If you are feeling bloated right now, tea can be surprisingly soothing. Research shows that peppermint tea may help reduce symptoms of bloating and gas. Ginger tea can increase gastrointestinal motility, shortening the fermentation time of food in the gut and reducing gas.
A warm cup after your meal may bring some welcome relief.
Most importantly, remember to enjoy the holiday season with family, friends, and loved ones. Intuitive eating which is the practice of listening to your body and personalizing how you nourish yourself guides you back to balance. It is where feeling good and feeling supported meet.
