• Eating more than normal and adding a higher quantity of rich foods to your diet over the festive period may lead to digestive issues such as bloating, heartburn or constipation, warns Boots Superintendent Pharmacist 

For some, December and overindulgence can go hand-in-hand. With calendars packed with Christmas parties and meals with colleagues, friends and family, the festive season can be full of rich food and drink which may lead to digestive discomfort, warns Boots Superintendent Pharmacist. 

Claire Nevinson said: “Eating more than normal and adding a higher quantity of rich foods to your diet over the festive period may lead to digestive issues such as bloating, heartburn, constipation, and symptoms associated with irritable bowel syndrome over the festive period. Fortunately, there are ways we can avoid digestive discomfort this Christmas.” 

1. Bloating 

“A common cause of bloating is the build-up of gas in the gut, which can be caused by certain festive food and drinks. Some examples include processed, sugary, or fatty foods and high-fibre vegetables such as cabbage and brussels sprouts. 

“To help avoid bloating over the holidays, you should try to avoid these foods in large quantities and instead opt for smaller portions. It can also help if you try to chew at a slower pace, as eating quickly can lead us to swallow more air and can cause bloating. 

“Exercise can also help to reduce bloating, so consider going for a 10–15-minute walk after eating as this may help ease symptoms.  However, if you’re regularly or constantly experiencing bloating, it’s best to speak to your GP as sometimes bloating may be caused by an underlying condition.”  

2. Heartburn

“Heartburn is caused by stomach acid travelling up towards the throat and can create a burning sensation in the centre of the chest. I'd advise limiting alcohol intake and food or drink that may trigger symptoms, such as chocolate and fatty foods. That’s not to say you can’t enjoy these things, but just remember moderation is key. 

“It’s also best to avoid eating within three to four hours before going to sleep, as lying flat with a full stomach can also contribute to heartburn. When sleeping you might find that raising your head slightly so that your chest and head are above your waist can help relieve symptoms.  

“Wearing loose fitting clothes can also help to relieve pressure on the stomach, which will help prevent stomach acids from moving up towards the throat causing the burning sensation associated with heartburn.  

“Heartburn medicines such as antacids or alginates can help you feel more comfortable, and your pharmacist can help recommend the most suitable product for you. If your symptoms continue or they worsen, you should visit your GP.” 

3. Constipation 

“Constipation is a common condition that affects people of all ages, with symptoms including finding it difficult to pass stools, infrequent bowel movements or being unable to empty the bowel. There are also some other symptoms to look out for such as, feeling bloated and sick, loss of appetite and a stomach-ache. 

“Causes of constipation can include changes to your diet or daily routine, being less active and spending long periods sitting or lying down. Other factors include not eating enough fibre and not drinking enough fluids. You should try to drink six to eight glasses of water a day, limit alcohol intake and include fibre in your diet which is found in fruits and vegetables. Daily movement can also help – consider a walk to break up the day if you’re finding your routine is more sedentary than usual at this time of year. 

“Speak to a pharmacist if your symptoms persist. A pharmacist can suggest a suitable treatment such as laxatives for short term relief.” 

4. Irritable bowel syndrome (IBS) 

“IBS is a common condition that affects the digestive system and causes symptoms like stomach bloating, diarrhoea, and constipation. It can impact people in different ways, but festive flare-ups of IBS can occur for those whose symptoms are triggered by rich foods and/or alcohol.  

“Everyday stress can also affect IBS, so seasonal stressors including last minute Christmas shopping, cooking and travelling may trigger IBS symptoms. Over the festive period, I recommend getting plenty of exercise and rest, where you can, as this can be beneficial in managing IBS symptoms. However, if your symptoms continue, its best to speak to your pharmacist or GP as they can advise on treatment.” 

 

Products that can help support digestive health* 

• Boots Heartburn and Acid Reflux Control 20 mg Gastro-Resistant Capsules - 14 Capsules - £10  Contains esomeprazole** 
• Boots Constipation Relief Suppositories 24 x 4g - £6.80 Contains glycerol** 
• Boots Pharmaceuticals Heartburn Relief Peppermint Flavour - 500ml - £6.50** 
• Boots Pharmaceuticals Diarrhoea Relief 2mg Capsules - £4.60. Contains loperamide** 
• Boots IBS Wind & Bloating Relief - 30 Soft Gel Capsules - £7.50 

* The Boots Superintendent Pharmacist does not endorse these products.  

** Always read the label.