Banish festive tummy troubles

DID you know that on Christmas Day alone we munch our way through a whopping 7,000 calories on average?

That’s four times a woman’s daily recommended intake and more than three times a man’s.

Little wonder that come Boxing Day many of us are feeling more stuffed than the turkey.

Indeed, around two-thirds of people admit to suffering from stomach problems – including indigestion, bloating and irritable bowel syndrome – after overindulging during the holidays.

“Digestive problems are all too common at Christmas, but they don’t have to ruin the festivities,” says Professor Qasim Aziz, a professor of neurogastroenterology at the London Digestive Centre. Here he shares his tips for keeping your tummy happy...

Banish bloating

“Certain festive food favourites, including sprouts, can cause bloating and wind,” explains Prof Aziz. “But what many people don’t realise is that the way they eat can also be a serious culprit.

“Eating while slumped on the sofa, chewing at the same time as talking or washing down food with fizzy drinks are all key triggers. They cause us to swallow air and increase the gas in our stomach, and should therefore be avoided.”

A daily, high-strength probiotic containing “friendly” stomach bacteria, such as Proven Probiotics Adults (£13.95, from Boots), can ease bloating by improving overall digestion.

Or an over-the-counter remedy, such as Wind-eze (£4.99, from Boots), can help release trapped wind.

Halt heartburn

“Avoid eating just before bedtime and cut back on very spicy or acidic foods,” advises Prof Aziz. “Your best bet is to eat smaller meals, and finish eating several hours before you go to bed.”

Try an over-the-counter medication, such as Nexium Control (£6.99, from Boots).

Avoid IBS

The stress of Christmas can exacerbate the symptoms of irritable bowel syndrome (IBS). So it’s important to try to find ways to relieve stress, such as regular exercise or a nightly soak in the bath. Over-the-counter medicine, such as Buscopan IBS Relief (£3.49, Boots), can help ease stomach cramps.

Conquer constipation

Being bunged up is a common festive problem, thanks to all the stodgy food and lack of exercise. “The key is to stay well hydrated and eat plenty of fibre – sprouts, dried fruits and satsumas are all good festive sources,” says Prof Aziz. “And when you need to go, do so – as hanging on can make constipation more likely.”

“Drink plenty of water and do go for that post-lunch walk, as exercise will help,” says Prof Aziz.

Failing that, prunes can be an effective quick fix, or try a gentle remedy such as Senokot Max Strength (£4.39 from Boots).

Fight food poisoning

“Fridges are often stuffed full of food at this time of year, but be sure to store raw food away from cooked and keep the temperature below 5C,” says Prof Aziz.

When it comes to turkey, defrost and cook thoroughly until the juices run clear, following the timings on the label.

You should also never wash your bird before cooking – it’s actually a common cause of contamination as it spreads bacteria around the kitchen. As for the inevitable leftovers, use them up within two days – don’t leave them lying around at room temperature and never re-heat more than once.

“Most people with food poisoning don’t need any medical treatment for the vomiting and diarrhoea, and can recover at home by resting and drinking plenty of fluids,” says Prof Aziz.

You can also try rehydration sachets, such as Dioralyte (£3.79, from Boots).

Prof Aziz warns: “But if you’re unable to keep down fluids, are showing any signs of severe dehydration (such as a racing heart and little to no urine), have other medical problems, are aged over 60 or your symptoms simply don’t improve after a few days, see your GP. If out of hours, contact the emergency services.” Researchers at the University of Zurich found no evidence that moderate alcohol caused an increase in indigestion problems, such as heartburn, belching or bloating. However, don’t be tempted to finish the bottle.

Good digestion begins with your mouth. Chewing food more thoroughly effective can be very when it comes to avoiding bloating. They usually contain onions, are packed which with chemicals known as that can fructans cause indigestion.

Apples, pears and mangoes in particular have the an excess of fruit sugar fructose, which can cause digestive problems for some people.

Many contain sorbitol, a common sweetener which has been known to trigger bloating.

Stick to gas-free water or diluted fruit juice instead.