Breakfast with Christmas stollen, the first glass of wine at lunch, and a 5-course dinner or a gourmet feast full of delicious food. During the holidays, we often eat differently, more, and unfortunately, unhealthier. How do you ensure your body is well-nourished during the holidays and prevent abdominal pain after eating? We share our tips in this blog!
The cause of abdominal pain after eating
You probably know it well. Long tables full of delicious food, wine flowing freely, you opt for dessert and a cheese board, and end up with abdominal pain, burping, cramps, and heartburn.
There can be several causes for abdominal pain after eating:
1. Overeating
It's tempting to overindulge in all sorts of treats during the holidays, but overeating can lead to an overloaded digestive system, resulting in abdominal pain.
2. Heavy and fatty meals
Rich and fatty dishes, cooked in unhealthy oils, are often part of festive meals, but these can slow down digestion and cause heartburn.
3. Eating too fast
There's often so much delicious food on the table that we want to taste as much of everything as possible and forget to slow down. However, eating too fast prevents our body from signaling the digestive organs to become active. This means not enough digestive enzymes are produced, and food remains in the stomach for too long. This can lead to burping, bloating, and abdominal pain.
Additionally, eating too fast can cause you to swallow air, which can also lead to bloating and abdominal pain.
Digestive problems? Read here how you can improve them!
4. Alcohol
Excessive alcohol consumption can irritate the stomach and cause heartburn. Additionally, it takes a lot of energy for your body to break down alcohol in the liver. This energy cannot then be used for your digestion and other important processes.
5. Stress
If you are sensitive to stress, the hustle and bustle of the holidays can affect your gut flora. But stress also saps energy. This energy then goes, for example, to the muscles in connection with the fight/flight/freeze reaction, instead of the digestive organs.
Tips to get through the holidays without abdominal pain
1. Drink alcohol in moderation
Do you still want to enjoy a glass of wine or champagne during the holiday season? Then drink a glass of water after each glass of alcohol, possibly with some lemon.
2. Do not drink during a meal
It's better to drink between meals than during a meal. You want to keep your stomach acid as strong as possible so that food can be digested as well as possible, and also to kill viruses and bacteria in the stomach. When you drink during a meal, your stomach acid is diluted, so try to avoid this.
3. Eat mindfully
Take your time to eat and chew your food well. This is not only important for producing enough digestive enzymes but also for enjoying the delicious food much more and being able to feel whether you are full or not.
4. Indulge wisely
During the holidays, you often eat a little unhealthier than usual, and this is perfectly fine occasionally; definitely enjoy it. But don't mindlessly put everything in your mouth and ask yourself, 'Do I really like this?' Tip from therapist Laura: "On days like these, I make a deal with myself that I will only eat something if I would rate it an 8 or higher. I simply can't resist my best friend's homemade Christmas cake, while an extra scoop of ice cream might only be a 6 for me, so I can easily decline it!"
5. Good preparation is half the battle
Are you going to a party or dinner? Make sure you've had at least one good, nutritious meal at home. Whether it was a delicious chia pudding for breakfast or a well-filled vegetable omelet... keep nourishing your body with vitamins, minerals, fiber, protein, and healthy fats. Even during the holidays!
