The festive season is the perfect time to indulge. Big plates of food, extra desserts and of course, a drink or two. But for your gut, the season of cheer isn’t always so fun as too much sugar, fat, alcohol and even stress, can all lead to uncomfortable bloating, constipation or even a sudden urge to visit the loo.
In fact, 59% of Brits blame their dietary habits for stomach issues according to research by PrecisionBiotics, the smart brains behind a range of targeted, and scientifically-proven probiotic supplements. The same research also found that:
- Nearly half (44%) of adults suffer from bloating
- 29% are dealing with stomach cramps and pain
- 31% experience diarrhoea
- Just under a third (28%) have to deal with excess gas
None of these stomach and gut health challenges are good news when you’re trying to enjoy a festive feast with all the trimmings.
Dr Nisa Aslam, GP with a special interest in nutrition and an adviser to PrecisionBiotics says: “Indulgent foods, which are common around the festive period, can have a negative impact on our gut microbiome, the collection of trillions of bacteria that reside in our gut.”
So, what festive foods might be causing you gut issues?
In the PrecisionBiotics research, 34% said their stomach issues are caused by eating too much sugar.
Dr Emma Derbyshire, Public Health nutritionist and advisor to PrecisionBiotics adds: “Research has found a clear pattern between a high sugar, high fat diet impacting the gut microbiome, with sugar and (unhealthy) fats causing a decrease in certain positive bacteria and a decrease in negative bacteria[1]. At Christmas, we’re laden with sugary desserts and drinks as well as high fat snacks and foods such as crisps, pigs in blankets, cheese and deep-fried canapés.
“High fat foods are also slow to digest and can be difficult for the body to break down.”
As well as food, 44% of Brits note that a lack of water is the cause of their stomach issues, and often during the festive period when the alcohol is flowing, water takes a back seat.
Dr Emma Derbyshire adds: “There is solid research which suggests that water restriction induces constipation without being dehydrated, and it changes the number and the composition of gut microbiota,[2] which can then lead to stomach issues. Water essentially helps to break food down and it softens the stool, making it easier to pass.”
The gut-related issues that Brits face at Christmas, are more than just annoying. At a time when you want to be relaxing and winding down towards the end of the year, they could leave you moody and withdrawn.
Over half (54%) of respondents from the PrecisionBiotics research poll said they felt that they had less energy due to stomach issues; 34% feel they can’t eat what they want, 27% feel less confident and a quarter don’t want to exercise. A high 85% have actually said they believe gut health can impact their quality of life a lot or somewhat.
Dr Nisa Aslam explains: “We know that exercise can actually help to keep the gut healthy. Plus, it can support our immune health[3], which is important during winter when we’re more likely to catch coughs and colds. Stress on the other hand, isn’t so helpful. Having to be picky around food can be stressful in itself. Add this to the stress that’s already lingering around the festive season, and you might be aggravating your gut even more.”
According to the data, 30% of Brits attribute general worries as a cause of their stomach issues.
Dr Emma Derbyshire explains that it’s all down to the gut-brain axis. “The gut and brain are interlinked by various pathways, which is why the gut is often described as the ‘second brain’; there’s constant chatter and biofeedback between the gut and brain, known as the gut-brain axis but we are only beginning to appreciate the implications of this cycle of stress and sub-optimal gut health. This gut-brain-axis influences mood, cognition, immunity and many other aspects of psychological and physical wellbeing while on other hand, it can also be negatively impacted by diet, lifestyle and other factors such as stress.”
So how can you just crack on with Christmas without the digestive drama? Dr Emma Derbyshire notes PrecisionBiotics, who have developed a range of targeted formulations scientifically studied to help support the gut microbiome, as a smart move to help support good, gut health, alongside healthy eating and keeping active.
Alflorex™ Original, a Daily Gut Health Supplement, packed with one billion (10^9) live Bifidobacterium longum 35624™ bacteria – a clinically studied strain which mothers pass to their infants.
“These naturally occurring bacterial cultures, originally sourced from a healthy gut,[4] are scientifically proven to survive through the gut.[5],[6],[7] You just need to take one small capsule daily, any time of day, with or without food,” says Dr Emma Derbyshire. Alflorex Original is also available in a strawberry and banana chewable tablet format.
As well as the Original, Dr Emma Derbyshire recommend Alflorex + Calcium, which combines all the benefits of 10^9 live Bifidobacterium longum 35624™ with 120mg of calcium, to helps support digestive health.
“Plus, Alflorex Dual Action, which is packed with essential ingredients such as calcium and a specialised blend of B vitamins is included to help reduce fatigue, contains around 1 billion bacteria (or 1×10^9 colony forming units) from strain 35624™ and strain 1714™. These are both from the esteemed Bifidobacterium longum family, so the formula ensures a diverse and balanced gut microbiome.”
“According to the PrecisionBiotics research, 19% of adults expect changes within a day of taking probiotics and 18% expect to see changes in a week. However, the British Dietetic Association recommends taking probiotics for at least four weeks to give them time to work;[8] it takes time for probiotics to start to work their magic, via the gut-brain-axis, and begin to reset other body systems and biofeedback.”
There are also several other ways to help support your stomach this Christmas…
SIX ways to avoid festive food gut issues
#1. Hydrate consistently: When your routine changes over Christmas, little daily habits, such as drinking water, can fall by the wayside.
Dr Nisa Aslam says: “But, as we’ve discovered, water plays a big part in a healthy digestion. So, make sure you drink upon waking, keep a bottle with you during the day and try to alternate water with alcoholic drinks, to keep yourself hydrated.”
#2. Tuck into fibre (without overdoing it): Stodgy winter foods can make your digestion feel slow and sluggish. Make sure you include fibrous foods where you can. Dr Emma Derbyshire explains: “Fibre promotes regular bowel movements and helps to support the good bacteria in your gut[9]. Enjoy winter veggies such as roast beetroot, sweet potatoes, Brussels sprouts and parsnips, as well as dried fruits, plain nuts and wholegrain such as wholegrain bread.”
#3. Get some sleep: Nearly a quarter (24%) of Brits blame poor sleep for their gut issues.
Researchers have in fact identified a link between irregular sleep patterns, which have been linked to a host of health issues, and harmful gut bacteria,[10].
Dr Emma Derbyshire adds: “When you can, get an early night and really try to focus on getting deep, restorative sleep. Wind down before bed and remove screens and technology so you won’t be distracted in the evening.”
#4. Ask yourself, do you need seconds? It’s hard to say no to another portion of Christmas cake or a second glass of eggnog, but before you do, ask yourself if it will benefit your gut?
“Sugary foods can wreak havoc on the gut, so if you’ve already enjoyed a festive sweet treat, try to say no to more and give your gut a break. Of course, it’s best to avoid them all together but at Christmas time, allow yourself some grace and just keep portions small and eat in moderation.”
#5. Take a deep breath: Stress can do your gut serious harm. Around Christmas, with family get togethers, last-minute work deadlines, big feasts to prepare and social plans filling up your entire calendar, stress levels can really heighten,
Dr Nisa Aslam suggests stress relief tactics. “Try deep breathing, gentle movement or time alone doing something you love, to help reduce stress. And remember, it’s ok to say ‘no’ sometimes; you’re only human and can’t do it all.”
#6. Support with PrecisionBiotics: As well as the Alflorex range mentioned above, PrecisionBiotics do a number of other daily supplements to help support your gut, as well as other areas of health.
To support relaxation and emotions Daily Calm Emotional Balance contains 1 billion colony forming units (CFU) of clinically proven Bifidobacterium longum 1714™, enhanced by 30mg of saffron extract to contribute to emotional balance and relaxation as well as and 1.4mg of vitamin B6, which support normal psychological function.
The Zenflore Daily Mental Wellness Supplement also contains 10^9 live Bifidobacterium longum strain 1714™ alongside a powerful blend of vitamins B6 and B12 both contribute to the reduction of tiredness and fatigue and Pantothenic acid which contributes to normal mental performance.
If you’re looking for a daily probiotic supplement or support during and after antibiotic use, PrecisionBiotics Daily Good Bacteria can offer the support you need. It delivers 4 billion CFU of the scientifically studied Bifidobacterium BB-12 and Lactobacillus LA-5 bacterial strains, plus fructooligosaccharides (FOS) which acts as food for bacteria in the gut.
Although supplements won’t cure your problems, they really can support your gut and help it to flourish.
In summary, Dr Emma Derbyshire notes: “Alongside healthy habits such as movement, a balanced diet and low stress, the PrecisionBiotics range can really help to make difference to your gut microbiome.
“At Christmas, when you just want to enjoy your food and have a good time, gut-related issues can just put a real spanner in the works. So, show your gut some love this festive season and reduce your chances of uncomfortable gut issues.”
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