That ‘Christmas spread’ – choose wisely

By Cherice Bronte-Tinkew

Feeling bloated? Indigestion or upset stomach? It can be linked to the food and beverages we choose to have around the festive season.

I’m all for the Christmas food, but I want to continue the happy feeling long after I eat and not regret it with an upset tummy.

Common digestive problems most people experience are acid reflux and heartburn. Heartburn is felt as a burning sensation on your chest, while acid reflux is the cause of heartburn due to the backflow of stomach acids.

Heartburn can be caused by certain foods and drinks. They include coffee, chocolate, alcohol, high fat and peppery or spicy foods, tomato-based products, citrus fruits, and carbonated drinks. Other causes include being overweight or obese, stress and anxiety.

Here are some recommendations to reduce digestive problems.

Avoid overeating – Try smaller meals throughout the day. Chew slower and stop just before you are full. Remember you can save for later. Avoid skipping meals as this can increase the chance of acid reflux occurring when you do eat.

Avoid adding copious quantities of sauces to your meals – The sauces can increase calories or energy intake from a meal. Sauces such as ketchup, barbeque sauce, cranberry sauce, tomato sauces and chutneys are more acidic and can increase chances of acid reflux.

Persons with acid reflux can benefit from a diet low in fat. Choose low fat milk, cheese or mayonnaise when preparing meals. Cooking methods which use less fat include steaming, grilling, baking and roasting. Remove visible fat from meats before eating too.

Avoid the carbonated or fizzy drinks – Don’t reach for the soft drinks, sparkling wine, and beer, choose flat drinks such as iced fruit tea or coconut water.

Choose your snacks wisely – They can fill the gaps between main meals. Sources of whole grains such as homemade popcorn or oats in trail mixes. Choosing nuts unsalted but roasted can pack lots of flavour and reduce bloating.

Choose to drizzle olive oil or avocado oil onto salads instead of creamy dressings – Healthy fats such as cooking oils help to absorb some vitamins found in vegetables. Cooked vegetables with the skin removed can be easier to digest when experiencing discomfort with heartburn, compared to raw vegetables or ones with tougher skins.

Avoid choosing too many different meats all at once – If you must indulge in different types of meats, save the second choice for a later meal. Example, use turkey for Christmas Eve then ham for Christmas Day.

Season lightly – Use herbs and spices which increase better digestion and reduce inflammation. Herbs include rosemary and parsley. Excellent for poultry like chicken, or pork. Cinnamon is a mild spice and can be added to desserts or nuts. Ginger is very versatile for savoury and sweet dishes. Add pieces of ginger to pigeon peas or stir fry vegetables. White pepper can have a gentler impact on digestion compared to black pepper which is spicier.

Finally, avoid lying down immediately after a meal. Try going for a walk with family and friends. This can aid in better digestion.

Enjoy the joyous season with good food, family, and friends.

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Cherice Bronte-Tinkew is a registered dietitian. She is a member of the Board of Nutritionists and Dietitians and the owner of a private online nutrition practice, JustCher Nutrition