In an ideal world, you’ll be taking great care of your digestion on a daily basis. Simple things make a big difference when you do them regularly, and for most people, great digestion comes naturally when you’re eating a diet rich in fruits, vegetables, beans, and whole grains, eating fermented foods, drinking plenty of water, and getting enough sleep and movement.
But let’s face it: this time of year it can be harder than usual to keep up with all of these things. Travel, parties, tins of treats, and holiday stress can all throw a wrench into your routine, and digestion is often one of the first things to suffer when holiday indulgence & stress kick into gear.
To make matters a little more tricky, this time of year you’re more likely to find yourself in situations where your usual go-to remedies aren’t available. Here’s some good news: every culture has remedies for digestive problems, and no matter where you’re celebrating your holiday season, you’ll never be too far from a natural remedy that can bring relief to indigestion, gas, bloating, or constipation. No health food store? No problem. Today’s episode has got you covered. These remedies can be found in your aunt’s fridge, the liquor cabinet or the hotel bar, or your parents’ spice rack.
A dash of prevention…
There are a few simple things you can do to avoid having indigestion in the first place.
- Bitters—or just something that tastes bitter. The bitter flavor stimulates the gallbladder and promotes bile secretion, which is especially helpful before a rich meal. Anything bitter will do in a pinch, but if you’re near a well-stocked bar, try a half teaspoonful of the Angostara bitters used to make cocktails diluted in a little bit of water just before your meal.
- Citrus zest (organic, please!): the aromatic oils (essential oils) in citrus rind are prized for helping to relieve indigestion and what Chinese Medicine refers to as “food stagnation.” (Yep–it’s exactly what it sounds like.) Include it in recipes for great flavor and a digestive boost, or take it as a tea (no more than 1 TBSP of rind in a cup of hot water) to relieve those post-feast discomforts.
- Breathe and relax. If you do nothing else, simply making a conscious effort to relax, slow down, and breathe during your meal will help your digestion tremendously. If you’re stressed or hurried, your body can’t effectively “turn on” your digestive tract. You’re also much less likely to overeat if you take your time and really taste your food. Slowing down can mean the difference between eating thousands of calories more than you need and feeling sick later, or eating just a little more than usual in a way that’s entirely pleasant and feels like a treat.
Or a cupful of cure.
- Cloves are a wonderful remedy for many people with acid reflux. Chew on a few cloves, or better yet, put 5-6 cloves in a teacup, cover with hot water, top the cup with a saucer (to seal in the aromatic oils) and let steep for 20 minutes.
- Peppermint & Ginger are well known digestive aids and they’re likely to be around this time of year. Peppermint is better for “hot” digestive issues and ginger is better for “cold” ones (or if there’s any feeling of nausea), but use whichever one is available in a pinch.
- Fennel seeds are ideal for calming down any flatulence. Just chew a handful of the seeds (very well) or make a tea with 1 TBSP of seeds using the method described above for the cloves.
- Flax seed water is my first go-to remedy for constipation. Laxative teas cause irritation to the large intestine and aren’t as benign as they seem. Most of the time, occasional constipation happens because the bowels are moving too slowly (due to inactivity, under-eating, or insufficient fiber) or because of dehydration. (Or a combination of the two, since slow-moving bowels tend to lead to dried-out stools.) Flax water helps to lubricate the digestive tract and is more effective at relieving dehydrated constipation than drinking water alone. Just put 1/8th cup of whole flax seeds in a pint of water and let it sit overnight at room temperature. In the morning, strain the seeds from the water and drink the water. You can then add the seeds to your cereal for a boost of fiber, if you need it.
Here’s to having a merry, bright, and digestively satisfying holiday season!
