The Christmas season is associated with good food, shared meals, and cozy moments. At the same time, many people report experiencing bloating, a feeling of fullness, and a distended stomach during this period. Studies show that bloating is among the most common gastrointestinal complaints and affects many people worldwide (2).
The good news: According to research, strict diets or deprivation are not necessary. Even small, daily habits can help relieve digestive strain and noticeably improve gut health (1)(3).
This article contains 5 simple, scientifically supported tips that can be easily integrated into the often stressful everyday life of Christmas.
Why bloating is particularly common on holidays
Flatulence is not solely caused by certain foods. How, when, and under what circumstances we eat also play an important role. According to European consensus, functional flatulence results from several factors. These include bowel movements, the composition of the gut microbiota, stress, and the body's processing of food (1).
During the Christmas season, several of these factors often come together:
- larger portions
- unfamiliar foods
- irregular mealtimes
- more stress and less exercise
This combination can disrupt the delicate balance between the gut, microbiome and nervous system (1)(3).
1️⃣ Regular meals instead of extreme “saving”
Many people skip meals during the day to have "more room" in the evening. However, studies show that irregular eating can disrupt bowel movements and promote bloating (1).
Regular, moderately sized meals:
- support more regular digestion
- can reduce gas accumulation
- relieves the interaction between the intestines and the nervous system
Eating several smaller meals throughout the day can help avoid feeling very full in the evening (1).
2️⃣ Eat more slowly and chew consciously
According to research, flatulence is related not only to the food itself, but also to eating behavior (1).
For those who eat very quickly:
- swallows more air
- puts more strain on the stomach and intestines
- disrupts the natural digestive process
Eating slowly and chewing thoroughly can help reduce gas and make digestion easier (1)(2).
Especially during festive meals, it is worthwhile to consciously take breaks and eat without distractions.
3️⃣ Use exercise strategically after eating
Studies show that gentle exercise can positively influence bowel movements (1). Intensive training is not necessary.
The following are helpful:
- a short walk after dinner
- do not sit or lie down directly
- light, relaxed movement
These small impulses can help move gases through the intestines and reduce the feeling of pressure in the abdomen (1).
4️⃣ Reduce stress to relieve bloating
Bloating is one of the so-called disorders of the gut-brain interaction. This means that stress has a direct effect on digestion (1)(3).
Studies show that stress:
- can change bowel movements
- the feeling of fullness is intensified
- functional flatulence is promoted (1)(3)
Short breaks, calm breathing, or small rituals between meals can help to calm the nervous system and thus also relieve the digestive system.
5️⃣ Keep an eye on your gut flora
Current research identifies the composition of the gut microbiota as an important factor in functional flatulence (3).
An imbalance in the intestinal flora can:
- Fermentation processes in the intestine change
- increase gas formation
- increase the feeling of fullness (3)
Studies therefore discuss approaches such as:
- a balanced, varied diet
- targeted dietary adjustments
- prebiotic or probiotic strategies
It is important to note that there is no one-size-fits-all solution. A varied diet is described as a sensible approach (1)(3).
Conclusion: Gently reduce bloating during the Christmas season
Flatulence is common, well-researched, and in many cases functionally caused (1)(2). Especially during the Christmas season, small, everyday habits can make a big difference.
Studies suggest that regular meals, slow eating, exercise, stress reduction and a conscious approach to gut flora can help relieve abdominal discomfort and improve well-being (1)(3).
Sources:
(1) Melchior, C., Hammer, H., Bor, S., Barba, E., Benjak Horvat, I., Celebi, A., Drug, V., Dumitrascu, D., Kalkan, IH, Hauser, G., Lionis, C., et al. (2025). European Consensus on Functional Bloating and Abdominal Distension: ESNM/UEG Recommendations for Clinical Management. United European Gastroenterology Journal. https://doi.org/10.1002/ueg2.70098
(2) Ballou, S., Singh, P., Nee, J., Sperber, AD, Lembo, A., Lehmann, M., et al. (2023). Prevalence and Associated Factors of Bloating: Results From the Rome Foundation Global Epidemiology Study. Gastroenterology, 165(3). https://www.gastrojournal.org/article/S0016-5085(23)00826-0/fulltext
(3) Crucillà, S.; Caldart, F.; Michelon, M.; Marasco, G.; Costantino, A. (2024). Functional Abdominal Bloating and Gut Microbiota: An Update. Microorganisms, 12 , 1669. https://doi.org/10.3390/microorganisms12081669
