How to enjoy Christmas food without the digestive fallout
As we head into the full swing of the Christmas feast festivities is one of the most joyful eating moments of the year. Yet a traditional Christmas dinner can also feel heavy and rich which often leads to bloating, indigestion or a general sense of discomfort. The good news is that with a little planning you can keep the spirit of the season while making your festive plate lighter, brighter and kinder to your digestion.
Registered Nutritionist Rob Hobson working with supplement brand Healthspan says that cooking from scratch is one of the simplest ways to make Christmas healthier. When you prepare dishes, yourself you know exactly what goes into them which helps you avoid hidden sugar, salt and unnecessary additives.
Start Well
A simple starter can set the tone for a calmer digestive day. A seafood salad with salmon or mackerel is a great option because oily fish provides omega 3 fats and high-quality protein. Add leafy greens such as spinach for vitamins A, C and K and a burst of colour. If you prefer something warm, a vegetable packed soup is a lovely beginning. Choose colourful vegetables, simmer gently and adjust seasoning mindfully because commercial stock cubes can be surprisingly salty.
Turkey: The Lean Centrepiece
Turkey is naturally lean which makes it a healthier choice compared to many other festive meats. It is rich in essential amino acids including tryptophan which supports mood and sleep and it also contains B vitamins and iron for energy production. If you want a more delicate cooking option try poaching turkey breast in a fragrant broth of herbs and vegetables. The meat becomes tender and juicy and the cooking liquid can form the base of a delicious gravy.
Potatoes with Benefits
Christmas would not be Christmas without roast potatoes. Potatoes contain vitamin C, potassium and fibre so the real question is how to cook them in a lighter way.
Try baking them whole with the skin on for extra fibre and no added fat. Prick them first and bake on a low heat until the skin is crisp. Another idea is to slice them widthways like a toast rack which makes the edges crisp beautifully.
If you love a traditional roast, consider swapping regular oil for a little coconut oil. Coconut oil contains medium chain triglycerides which support energy expenditure. Add fresh rosemary to help support circulation and to create festive fragrance. For extra colour roast beetroot in the same tray. Beetroot contains phytonutrients and iron and gives a vibrant splash of colour.
Sprouts Worth Celebrating
Sprouts are a nutritional gift. They are rich in B vitamins, vitamin C, vitamin K, iron and magnesium. Roast them with chestnuts which add natural sweetness and another dose of vitamin C. If sprouts are still a firm no, opt for something green like steamed kale or broad beans.
Homemade Cranberry Sauce
Cranberries are jewel like berries packed with antioxidants. They support urinary tract health and provide vitamin C and iodine. Many ready made sauces contain significant amounts of added sugar so making your own is simple and worthwhile. Simmer cranberries with a little orange juice which adds natural sweetness and an extra hint of vitamin C.
Veg First
A colourful variety of vegetables will always support a healthier meal. Aim to fill at least half your plate with mixed vegetables. The more colours you include the wider the variety of vitamins, minerals and antioxidants.
When Christmas Is Not So Comfortable
IBS and the festive pressure to eat the foods everyone else is eating**
For people living with irritable bowel syndrome, Christmas can be a challenging time. The mix of richer food, unfamiliar ingredients and the social pressure to eat what is served can create a perfect storm for gut symptoms.
Author of Take Control of your IBS and Professor of Medicine and Gastroenterology at Manchester Wythenshawe Hospital, Peter Whorwell says that most people with IBS have some form of food intolerance and often rely on avoiding particular ingredients to stay comfortable. During Christmas this can feel difficult. Hosts may serve festive dishes that contain foods an IBS sufferer would normally avoid, and many people feel embarrassed about requesting alternatives.
Festive meals also tend to be fattier. Fat aggravates an irritable bowel and slows stomach emptying which increases the likelihood of bloating and discomfort. Potatoes roasted in goose fat, pigs in blankets, bread sauce and rich desserts are some of the common triggers.
Stress is another key factor. The anxiety of mealtimes and the fear of symptoms can worsen cramping, diarrhoea, wind and bloating. Peter says that many people eat foods they know will upset them because they do not want to appear picky. The result is often several days of discomfort.
To ease the pressure, he recommends having a personal plan. If explaining your dietary needs feels too awkward you may need to accept that your digestion could be unsettled and prepare strategies to manage symptoms.
Festive Digestive Support
There are several over the counter options that can help manage IBS type symptoms.
A gentle laxative may help constipation. Reflux and heartburn may be eased by antacids. Abdominal pain may respond to an antispasmodic such as Buscopan Cramps. Severe diarrhoea may require a fast-acting remedy such as Imodium Instants.
For diarrhoea, flatulence and bloating many people find benefit in an enterosorbent silicic acid gel. Recent research shows that Silicolgel improves overall IBS symptoms and reduces the occurrence of loose stools in more than 90 per cent of IBS D and IBS M patients. Enterosorbents coat the digestive tract with a soothing layer and bind excess acidity, gas and digestive irritants which are then passed naturally. Silicolgel also comes in handy travel sized sachets which are convenient during the festive period. Find out more at www.silicol.co.uk.
Christmas can still be delicious even with a more mindful approach. A healthier plate, a little planning and the right support can help you feel lighter and more comfortable so you can enjoy the celebrations in full.
