Holiday Foods To Avoid Eating If You Have Poop Problems
The holiday season brings many social gatherings that tempt you to eat foods you wouldn't touch during other times of the year. Rich eggnog, sugar cookies, and creamy cheeses may delight your taste buds, but your digestive system can often protest hours later, especially if you're prone to diarrhea or constipation.
Although people with digestive issues probably already know their food triggers, some ingredients in holiday dishes might trigger poop problems even if your digestive system is typically healthy. Kathleen Benson, a registered dietitian at Top Nutrition Coaching, gave Health Digest some insight into some common holiday food triggers.
"Artificial sweeteners, often found in sugar-free desserts or drinks, can cause diarrhea or gas, while dairy-heavy holiday staples like creamy casseroles, cheesy dishes, or rich desserts may trigger bloating or diarrhea for those with lactose intolerance," Benson said. Your favorite buttery sauces or fried appetizers can make your digestive system sluggish and cause either diarrhea or constipation. Benson said other holiday foods might cause or exacerbate certain conditions and offered suggestions on how to address them.
Watch water, fiber, and alcohol during the holidays
While fiber is important in keeping your digestive system healthy, Benson said those raw veggie platters and whole grains can cause digestive problems if you're not already eating a high-fiber diet. She suggests drinking a lot of water if you're eating more fiber than usual. You could develop constipation if you don't hydrate while eating high-fiber foods. For those who get enough fiber every day, adding berries and oatmeal during the holidays can keep you regular.
Having a few alcoholic drinks during your holiday gatherings can also disrupt your digestive system. Alcohol can dehydrate you and worsen any constipation you might have. "Additionally, alcohol can interfere with the absorption of water and electrolytes in the intestines and accelerate intestinal transit time, potentially causing loose stools," Benson said.
If you have problems digesting short-chain carbohydrates (FODMAPs), you should avoid apples, cherries, and seasonings made with onion and garlic. "While avoiding these can provide short-term relief, using digestive aids like Beano can help break down some components of these foods," Benson said. People with GERD should say "no" to spiced cider, chocolate desserts, and fried foods if they want to avoid acid reflux.
Other strategies to avoid poop problems during the holidays
Benson emphasized the importance of staying hydrated throughout the holiday season to avoid GI issues related to dehydration. "Carry a water bottle with you and try sipping on ginger or peppermint tea to ease symptoms like nausea, bloating, or gas," Benson suggested. Digestive enzymes such as Beano can help your body break down beans or certain vegetables that might be harder to digest.
Those heavy meals can make you feel sluggish, and your digestive system might respond in the same way. Gentle movements such as a short walk can get your digestive system moving and ease the discomfort of bloating. Benson also recommends breathing exercises, meditation, and progressive muscle relaxation to activate your "rest and digest" parasympathetic nervous system. "This can help reduce eating in a stressed state, which often exacerbates symptoms," she said. "Being present while eating is equally important — pay attention to subtle fullness cues to avoid overeating, which can cause discomfort and energy dips."