Brunches, cocktail parties, holiday feasts—there’s no shortage of opportunities to celebrate between Christmas and New Year’s Day, and all that indulgence can be a challenge for your digestion. Here’s a little quiz to help you sort fact from fiction.
By Jacqueline Simoneau
TRUE OR FALSE?
1. A single holiday meal can reach, or even double, the daily recommended caloric intake.
TRUE. And according to Dr. Michaël Bensoussan, a Quebec-based gastroenterologist, the digestive system must work harder and longer to digest a big meal, so don’t be surprised if there’s some discomfort involved. Digestive problems are among the most common reasons people seek medical help at this time of year, says pharmacist David Gauthier: “People eat and drink more, and often it’s foods they don’t usually eat.”
2. You should skip lunch before a heavy meal so you don’t overload your stomach.
FALSE. “That’s not a good strategy,” says nutritionist Sarah Normandin. “If you arrive on an empty stomach, you might overeat. If the meal is going to be served late, I’d even suggest having a snack before leaving home to ease your hunger so you can resist temptation more easily. When the meal is served, you’ll be more likely to choose small portions. Eat slowly and chew well. Longer chewing allows you to grind food into small pieces and ease the burden on the digestive system. Chewing also produces saliva, which contains amylase, an enzyme that digests the starch in foods such as bread and pasta, reducing the risk of bloating. When you eat slowly, you also give the brain enough time to register the feeling of fullness.”
3. After dinner, it’s a good idea to relax quietly while digesting your meal.
FALSE. Avoid lying down after a meal or be prepared for gastroesophageal reflux. Bensoussan suggests taking a short walk after getting up from the table, as physical activity stimulates digestion.
4. Drinking water helps with digestion.
TRUE. Water also helps relieve thirst. “Because alcohol dehydrates, it’s a good idea to have a glass of water after every alcoholic drink,” Normandin says. And drinking a cup of hot water after a meal is not an old wives’ tale—it’s an effective aid to digestion. “Hot water with a bit of lemon stimulates the secretion of enzymes in the stomach,” Gauthier says. Sparkling water is high in sodium bicarbonate and is known to neutralize stomach acid. It can therefore help with digestion. But like other carbonated products such as soft drinks and champagne, it’s not good for everyone. “The releasing of carbon dioxide gas in the stomach distends the wall and exerts pressure,” Bensoussan explains. “This type of product is not recommended for people with irritable bowel syndrome or stomach disorders.”
5. Enzyme supplements can help.
TRUE. According to Gauthier, digestive enzymes break complex sugars down into simple molecules to make them easier to digest. This helps to prevent gas and bloating. Those sold in drugstores contain different types of enzymes linked to specific problems. For example, the alpha-galactosidase enzyme (the active ingredient in Beano) helps to prevent or reduce gas, while the lactase enzyme (contained in Lactaid) helps with the digestion of the lactose in dairy products. Because there are various formulas, it’s best to ask a pharmacist for advice.
6. You should stop eating an hour before bed.
FALSE. You should stop eating at least two or three hours before going to bed. After you eat, your body temperature rises. Only when it drops again will you be able to sleep comfortably.
7. To digest well, you need to get enough sleep.
TRUE. Fatigue can make digestive disorders worse. You therefore need to consider going to bed at a reasonable hour. “Changes in routine, especially mealtimes and bedtime, can affect digestion,” Gauthier says.
8. Taking probiotics leading up to the holidays helps offset overindulgence in food and alcohol.
FALSE. “It’s not scientifically proven that taking probiotics over a short time can affect digestive health,” Normandin says. “However, there are many benefits to taking probiotics. These good bacteria balance the microbiota, which plays a role in digesting food and absorbing nutrients. Symptoms of an imbalance in this ecosystem usually include intestinal ailments such as cramps, bloating, and constipation.”
9. You should detox after the holidays.
FALSE. A lot of people think that the intestines store waste and need cleaning. That’s a myth. “This trend is especially popular after the holidays,” Gauthier says. “In reality, the intestines don’t need special products to get rid of toxins. Using them can even present dangers, such as a bacterial imbalance or significant losses of mineral salts. I don’t recommend this practice.” So how can you get rid of toxins? Eat well, keep moving, and drink a lot of water.
Thanks to these tips, you should be able to enjoy yourself without too much digestive discomfort, and if there’s ever a time when you don’t want to deprive yourself, it’s the holidays!
