Holiday Season Bloating

During the holiday season, I’ll be dining with friends and relatives, as well as attending a number of parties. What are some natural remedies to deal with the bloating that I know will result from over-indulging in unfamiliar foods?

Jay Apte, Ayurvedic Physician

This time of year is called the Vata season in Ayurveda. Frequent munching and overeating can cause digestive problems. Candies, cookies, popcorn, cold drinks, and salty or sweet processed snacks make things worse, leading to symptoms of bloating and constipation.

To appease and balance the Vata element, avoid constant munching, limit portion sizes, and savor foods by chewing longer. Avoid cold foods and ice cold drinks. Cut down on dry foods such as popcorn, chips, and pretzels, as dryness creates gas, bloating, and constipation. Drink herbal teas and soups, and snack on prunes, raisins, and grains to regularize bowel movements. Exercise daily, and drink plenty of water that’s either warm or room temperature.

To relieve discomfort, take a pinch of fennel seeds and chew on them after each meal. At night, take 1/2 tsp. triphala, an Ayurvedic herbal formula that’s a combination of three herbal fruits. Another Ayurvedic combination is Hingwashtak, which contains asafoetida, various salts, ajwain seeds, cumin, and fennel. You can also add a very tiny amount of asafoetida (1/8 tsp. or less) to lentils and vegetables while cooking. Asafoetida is available in powder form at natural foods stores and Indian grocery stores.

Dr. Jay Apte has an integrative degree in Allopathic and Ayurvedic medicine and an MS in Biomedical Sciences from the University of North Texas. She is the founder of the Ayurveda Institute of America (Ayurveda Institute).

Paula Coughlin-Puopolo, Anusara Yoga Teacher

To help balance the digestive system, it’s helpful to ramp up the energy to the torso and pelvis, and increase the prana (subtle energy) of the entire body. Follow this sequence, which is similar to the process of kneading bread, stretching the dough, folding, kneading, twisting, and resting.

Stretch & fold: Stand upright and inhale, stretching your arms up over your head. Exhale, slowly sweeping your arms out and down to the sides. Repeat, pressing down from your pelvis and stretching up from your belly. Inhale again. On the exhale, fold forward at your hips, touching the floor with your fingertips, and bending your knees as needed. Let your whole spine descend out of your pelvis, keeping your legs and lower belly engaged. Inhale and look up. Exhale and fold forward deeply. Repeat several times.

Knead: Lie on your back. On the exhale, hug one knee at a time into your chest, keeping your other leg straight. Inhale deeply and switch sides. Repeat a few times, finishing by hugging both knees into your chest.

Twist: In a seated position with your ankles crossed, inhale deeply. On the exhale, turn to your right slowly, moving from your belly. Place your left hand on your right knee, and your right hand behind you. Repeat. Switch sides and repeat again. Finish by resting in Child’s pose, allowing the prana to flow fully as your body returns to its natural state of balance.

Paula Coughlin-Puopolo is an affiliated Anusara yoga teacher and owner of Ocean Yoga studio in Atlantic Beach, Fla. (Ocean Yoga).

Amy Keller, Holistic Nutritionist

First, slow down and be grounded. Mindless munching gives rise to overeating, while relaxation assists digestion. Chew your food completely, digestion begins in the mouth, and insufficiently chewed food leads to substantial gas production. If food is not digested properly, it ferments in the stomach and upper intestines, creating bloating and gas. Limit your intake of peanuts, lentils, and soybeans, as they are enzyme inhibitors that hinder proper digestion.

Don’t consume liquids while eating, as they can dilute the enzymes needed for digestion. Steer away from high-allergen foods (wheat, dairy, and soy products), and foods that are unfamiliar or exotic. Try to avoid excessive alcohol, and foods that are greasy and refined.

If you do overindulge, alleviate uncomfortable bloating by taking digestive enzymes. These aid in the breakdown of fats and proteins and help to digest food more completely. Other remedies include activated charcoal (for occasional use only), which helps absorb intestinal gas, and vitamin B-complex to enhance the production of hydrochloric acid, which is important for proper digestion. Pineapple, papaya, peppermint, and ginger are all effective in soothing the tummy. Take peppermint and ginger as teas, or incorporate them fresh and raw into meals or smoothies. Fresh pineapple and papaya can be eaten alone or added to meals and smoothies.

Amy Keller is the founder of Insight Nutrition and Pure Intentions, LLC, in Colorado (Pure Intentions for Life.com).