During the festive season, we often find ourselves eating more than usual and indulging in foods that don’t typically make it onto our everyday menus. With Christmas comes an abundance of rich dishes, sugary treats, and mulled wine. So, if you notice symptoms like bloating or indigestion over the festive season, it might be worth considering how your food choices are impacting your digestion.  We’ve also got some advice on how to treat Christmas bloating and indigestion.

Symptoms of Indigestion

Indigestion is a common condition that many people experience, often characterised by discomfort or pain in the upper abdomen, also known as dyspepsia, or a burning sensation behind the breastbone, referred to as heartburn. These symptoms can occur on their own or together and are most likely to appear shortly after eating or drinking.

Common symptoms may also include:

• A feeling of fullness or bloating, even after consuming a small amount of food.
• Nausea, which may occasionally lead to vomiting.
• Excessive belching, which can sometimes provide temporary relief.
• The regurgitation of food or liquid, causing discomfort or a sour taste.

While indigestion is usually mild and only happens occasionally, it can still cause significant discomfort and disrupt daily life when it occurs. Recognising the symptoms is the first step towards managing the condition effectively.

Causes of Indigestion

Indigestion is often linked to eating habits, such as consuming large meals, eating too quickly, or indulging in rich, fatty, or spicy foods (such as Christmas dinner). However, it isn’t always about what or how much you eat.

Other factors that can contribute to or trigger indigestion include:

• Smoking: Tobacco can irritate the digestive tract and weaken the valve between the stomach and oesophagus, increasing the likelihood of heartburn.
• Alcohol Consumption: Alcohol can irritate the stomach lining and slow down digestion, making symptoms more likely.
• Pregnancy: Hormonal changes and the pressure of a growing baby can lead to indigestion in many pregnant individuals
• Stress: Emotional stress and anxiety can disrupt normal digestive processes, making symptoms of indigestion more intense.
• Medications: Certain drugs, such as painkillers, antibiotics, or medications for high blood pressure, can irritate the stomach or interfere with digestion.

Treating Indigestion

Enjoy the festive season while keeping your gut happy with these indigestion-busting tips:

• Eat slowly and chew properly – Savour every bite!
• Avoid eating before bed – Leave at least 3 hours between your last meal and sleep.
• Opt for smaller, regular portions – Instead of one big meal, try spreading out your food.
• Stay upright after meals – Resist the urge to lie down; sitting up helps digestion.
• Go for a gentle walk – A stroll can work wonders for your gut.
• Cut down on alcohol – Especially avoid drinking on an empty stomach.
• Consider an antacid – Medicines like Gaviscon provide rapid relief for indigestion and heartburn by forming a protective barrier on top of stomach contents. This prevents acid from rising into the oesophagus, reducing symptoms like burning and discomfort.

These tips can help reduce symptoms, but if you frequently experience indigestion, be sure to speak to your GP.

Gut Health All Year Round

Looking after your stomach health isn’t just for Christmas—it’s a year-round commitment!

To keep your gut happy and healthy:

• Eat a healthy, balanced diet – Include plenty of fruits, vegetables, whole grains, and lean proteins.
• Stay active – Regular exercise helps maintain good digestion and overall health.
• Consider taking a probiotic supplement to help promote good gut bacteria.

Here are some probiotics we recommend:

1. Symprove: Symprove is a water-based probiotic that delivers live bacteria to the gut, supporting a healthy balance of gut flora. A balanced microbiome can improve digestion and reduce symptoms like bloating and discomfort, which often accompany indigestion.

2. Bio-Kult: This multi-strain probiotic contains 14 live bacterial strains. By promoting healthy gut bacteria, Bio-Kult may improve digestion and reduce symptoms such as bloating and gas, which can contribute to indigestion.

3. Optibac: Optibac offers a range of probiotic supplements tailored to specific digestive needs. Some formulations target bloating and indigestion by restoring gut flora and improving digestion, potentially reducing the frequency of heartburn episodes.

4. Alflorex: Alflorex contains the bacterial strain Bifidobacterium longum, which is known to support gut health and improve symptoms associated with irritable bowel syndrome (IBS). For those with indigestion caused by IBS-like symptoms, Alflorex may help reduce discomfort.

5. Zenflore: Zenflore combines probiotics with a focus on stress management, as stress can significantly impact digestion. By supporting gut-brain communication, it may alleviate stress-related digestive symptoms like heartburn and indigestion.

Don’t hesitate to call into Adrian Dunne Pharmacy and ask one our pharmacists for advice. You can find your local Adrian Dunne Pharmacy here.