At this time of year, it can feel like we've always got a drink in hand or a canapé to nibble on.
But consuming so much rich and fatty food and drink can wreak havoc with our digestive systems and quest for toned abs.
If you want to beat the bloat this festive season, dietitian Helen Bond has shared her 20 top tips - and everyone should take note.
1. EAT LITTLE AND OFTEN
Dietitian Helen Bond has shared her 21 top tips to beating the bloat by avoiding tempting Christmas drinks and revealing the foods to avoid at the office Christmas party buffet
'The more that you eat on Christmas Day, the harder your digestive system has to work to process all of that food and that means that it produces excessive gas,' says Bond, a consultant dietitian for Buscopan IBS Relief.
'The solution is to eat smaller meals regularly rather than saving yourself for a once-a-day blow out.'
2. AVOID CHAMPAGNE AND PROSECCO
'You don’t want to miss out on the celebratory drinks, but keep fizzy alcoholic drinks to a minimum - the bubbles in champagne, Prosecco, beer and cola, for example, just end up in your stomach, leaving you gassy and dehydrated,' says Bond.
3. AVOID SKIPPING MEALS AND LATE NIGHTS OUT
'Over the festive period, everyday eating habits can give way to skipped meals, late night eating out, and booze in place of water,' says Bond. 'Where possible, stick to your usual diet.'
4. STAY ACTIVE
She also says you should try not to ditch your usual exercise patterns in favour of socialising, late night shopping and days on end in front of the TV.
'Long wintry walks with the family, 10 pin bowling, even an hour on the Wii, can all help speed up a sluggish digestion, relieve stress and help ease IBS symptoms,' she explains.
5. WHAT TO AVOID AT THE OFFICE BUFFET
Bond says to steer clear of any pastry and fried foods along with chocolate and mince pies at the office party buffet - instead choosing satay sticks or egg sandwiches
'Be mindful of the festive buffet – rich and fatty party food can play havoc with your IBS,' says Bond.
'Steer clear of pastry (that includes quiche, vol-au-vents, sausage rolls and pork pies, for example), fried foods (crispy wontons, spring rolls and samosas), chocolates and mince pies.
'All-round healthier buffet choices include fresh prawns, salmon and lean meat, chicken satay sticks, egg sandwiches.'
6. ALTERNATE ALCOHOL WITH SOFT DRINKS
Bond says you should rethink the way you drink at Christmas. While a couple of glasses of white wine may not cause a problem, she says that too much won’t help you feel at your best.
'Why not alternate your alcoholic drinks with non- alcoholic ones, water down wine with soda water or even better, offer to drive and stick to non-alcoholic options all night,' she suggests.
7. HAVE A PROBIOTIC
Bond advises: 'Try starting you day with a daily probiotic drink or yoghurt to boost your gut’s good bacteria. This may help keep your digestive system healthy, which in turn could help ease any digestive discomfort.'
8. AVOID OVER-EATING
'Avoid calorie overload,' says Bond. 'You only need to take in 500 additional calories a day over five weeks to see the scales register an extra five pounds, leaving you feeling bloated and sluggish.'
Just a single mince pie contains about 230 calories and a small chocolate about 50 calories, so it is easy to see how the nibbles tot up.
9. AVOID BRUSSELS SPROUTS
Brussels sprouts will exacerbate any IBS symptoms you might have and lead to excessive bloating and gas
If you have IBS symptoms that include bloating and wind, Bond says be careful of gas-producing Brussels sprouts.
10. KEEP A FOOD DIARY
'With all the tasty snacks around at Christmas, it’s easy to over-indulge, giving your digestive system an extra work out,' says Bond.
'Keep a food and symptom diary so you can keep track of what you are eating and whether your "festive diet" is triggering any IBS symptoms.'
11. TAKE TIME TO RELAX
Bond says that Christmas can be one of the most stressful times of the year – the expense of gifts and food, the pressure of shopping and the expectations of the season.
So where possible try to plan ahead to minimise your stress levels and take time to relax – relaxation tapes, yoga, aromatherapy or massage may help.
12. DON'T HAVE SECONDS AT THE OFFICE PARTY
Bond advises resisting bingeing on the Christmas party buffet and instead fill your plate once then step away from the table and take time to enjoy it – chewing your food well.
13. EAT LACTOSE-FREE CHEESE
'If you are lactose intolerant, you don’t have to feel like you are missing out on the after dinner cheese board - why not stock up on some lactose free cheeses?' she suggests.
14. DON'T FORGET TO EAT YOUR FIVE-A-DAY
The classic Christmas combo of stodgy food and lazing on the sofa can slow your bowels, making constipation worse.
'It is all about getting enough fluid and fibre, so make sure that you drink plenty of water and don’t forget at least five portions of fruit and veg. Failing that, try adding one tablespoon a day of golden linseeds to your Boxing Day turkey soup,' she suggests.
15. DRINK HOT WATER WITH LEMON
Swap coffee or tea with hot water with lemon to warm up when it's cold outside as it will soothe your digestive system
Although we all love a warming drink when it is cold outside, don’t just stick to caffeine rich coffee and tea.
Instead try hot water with a squeeze of lemon, peppermint or chamomile tea. They're known for helping to soothe the digestive system and ease tummy troubles.
16. DON'T SKIP MEALS
'If you’re going to a party straight after work, don’t ditch lunch for fear of over doing your daily calorie intake,' says Bond.
'You’ll be famished, which can mean that you make bad food decisions and eating regularly can help manage your symptoms. Eat a light lunch, then shortly before you head out have a snack to take the edge off your hunger and stop you gorging.'
17. CHOOSE WISELY OFF THE MENU
Sometimes eating out can feel like a bit of a minefield if you have IBS symptoms, but don’t let that put you off from socialising and celebrating this festive season.
Bond said: 'If you’re having a meal out, it’s usually possible to find something on the menu that won’t aggravate your IBS. Why not check out menus online and plan what lovely things you will be able to eat? The key here is identifying your trigger foods.'
18. AVOID CANAPES AND PROCESSED FOODS
Bond says to avoid processed foods and canapés as these will not help with digestion and could lead to bloating
Bond advises: 'It’s best to avoid too much ‘resistant starch’ (starch that resists digestion in the small intestine and reaches the colon intact) often found in processed foods or foods that have been re-cooked (such as ready meals and pre-prepared Christmas canapés).
'Instead try to cook using fresh ingredients where possible.'
19. KEEP HYDRATED
Bond says drinking more and more often aids better digestion by helping food pass more easily through the digestive system.
Equally, not drinking enough can cause constipation, which can lead to a bloated tum – not good news for fitting into that party wardrobe.
20. DON'T SKIP BREAKFAST - EVEN ON CHRISTMAS DAY
'Skipping breakfast is a surefire way to leave you with a grumbling tummy, and will do any IBS symptoms no favours,' says Bond.
So, always make time to enjoy a healthy breakfast every day – including Christmas Day.
Skip the croissants, pain au chocolate and Bucks Fizz. Instead have some omega 3-rich smoked salmon and vitamin D rich scrambled eggs.