Welcome to Ask Doctor Zac, a weekly column from news.com.au. This week, Dr. Zac Turner talks about a surprising food that causes stomach bloating.
Question: Hi Dr. Zac, It’s beginning to look a lot like Christmas, and I can smell the food already. The problem is that I can feel it already too. I love everything about Christmas food and always inhale everything that’s put in front of me. You know that feeling after lunch when you’ve eaten so much you feel like you’re about to explode? From this point I become a couch-bound zombie – and my love for Christmas falls into a heap. The day is ruined and all I want is my bed!
Can you please help me avoid this feeling by letting me know what foods I should steer clear of? I’d rather not let the Grinch out as it’s the first time I’ll be bringing my girlfriend to Christmas and I don’t want to embarrass myself — Sean, 29, Sydney
Answer: This is my yearly announcement to everyone that turkey contains amino acids, such as Tryptophan, which trigger relaxation hormones. The high insulin levels caused by Christmas lunch make it easier for these amino acids to get into our brain and subsequently set off our relaxation signaling pathway.
The festive bloat you are describing is very common. Nearly everyone reading this who celebrates Christmas will know exactly what you’re talking about. It’s a heavy feeling where you can’t walk, talk or do just about anything other than fart a few times then fall asleep.
The cause of festive bloat comes down to one factor: diet. The food we eat at Christmas is typically high in fat and non-digestible carbs like fiber. When you pile your plate sky-high with food, you are essentially asking your body to work overtime.
One technique people use when it comes to avoiding festive bloat is to actually fast until the big lunch. This is a bad idea, as you’ll be very hungry by then and eat too much. It’s better to eat when you feel hungry, so don’t skip breakfast.
I’d hate to be the Christmas Grinch and tell you not to eat any ‘treats’ at Christmas, but there are a few foods you should be mindful of. If any of these are your guilty pleasure, I recommend you don’t cut yourself off but come in with a different attitude: less is more.
Foods high in fat – minimal is key
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I recognize it’s almost impossible to eliminate fatty foods on Christmas Day, but it isn’t impossible to portion sensibly. Especially any foods which are fried or basted in oil, such as a Christmas turkey.
Oily foods relax the lower esophageal sphincter, which is the gateway between your throat and stomach. The relaxation allows for stomach acid to travel back into the throat, causing discomfort. Not only does it do this, but fatty, oily foods also slow gastric emptying, which means food stays in your stomach longer, leading to a longer period of discomfort.
Christmas stuffing – do not eat this!
This may come as a shock as it is the crowd favorite, but stuffing is a one-way ticket to Bloating Town. The combination of onions, breadcrumbs and fat are a potent mixture for bloating. If you simply can’t miss stuffing on your plate, try making one with lots of herbs and nuts and substitute onion with green onion.
Mimosas
Drinking Champagne mixed with OJ for Christmas breakfast is a popular indulgence, but too many of these can cause problems in your gut due to the mixing of alcohol and citrus. It goes without saying that drinking too much alcohol is a sure way to festive bloating.
Start up the annual Christmas afternoon family stroll
Something I always recommend to my patients on Christmas is to try something the Italians have been doing for centuries: Passeggiata. This is the tradition of taking a stroll after meals. Not only is it a great way to exercise and connect with family as the sun sets, but it’s also great for avoiding the festive bloat.
Be mindful when you eat this Christmas and don’t stack your plate with rich food. Remember Christmas is for connecting with loved ones and not for rolling out the door from eating too much.
