  I sat down to write about making the “right” choices on Thanksgiving. Maybe I’d mention that the average American consumes around 4,500 calories on the holiday. Or maybe I’d talk about how important it is to get some exercise before (and after) gorging on all that deliciously-rich food in order to put at least a little of it to work for you? Or how maybe eating a low/no carb breakfast before filling your gullet with turkey, pumpkin pie, stuffing, rolls, stuffing, apple pie, cranberry sauce, pecan pie and more stuffing would be a great idea. I could always talk about eating intuitively; eating to nourish your body and not getting caught up in a binge. Naaah. Not this time. There are hundreds, probably thousands of articles (trust me, I’ve read most of them for you) out there that offer the same cut and paste advice that you could Google in mere seconds.
You will probably overindulge. Guess what? If you live a relatively healthy lifestyle, one day of overindulging will not kill you OR your waistline. This article is meant to help you out on that other side of that mountain of mashed potatoes and gravy with extra butter. This article is to meant to give you an edge during and after the meal when you’re miserable, quite possibly regretful and straight up hating on yourself for eating SO MUCH food. NOTE: I’m not advocating that you lose your damn mind Thursday, quite the contrary. But guess what? Many of us will. It happens. Chill. The practical, proven advice below is the same I give my clients who are dealing with digestive stress. These tips will also help those who suffer from digestive issues that are acute and ongoing. I created an easy-to-follow list below as a way to help prevent or minimize the most common (gas & bloating, heartburn, constipation, diarrhea) suffering that often parallel Turkey Day. So keep those antacids on the store shelf. GAS & BLOATING What it feels like: Uncomfortable fullness after eating a meal Abdominal pain and/or distention Excessive farting Heartburn Actions to take: Chew your food well (15 + per bite) Colon massage (following the line of your colon) Foods to eat: More fiber Less (or no) dairy Ginger, anise, fennel Avoid sugar alcohols like sorbitol and xylitol Supplements: Digestive enzymes Probiotic Activated charcoal HEARTBURN Causes: Overeating Eating too fast (see chewing above) Too much caffeine Too much sugar or refined carbohydrates Low stomach acid Actions to take: Don’t over consume liquids with your meal Eat slowly (yes, chewing again) Foods to eat: Increase vegetables Avoid overindulging caffeine and sugar Avoid ice-cold drinks Supplements: Probiotic Apple cider vinegar (1 tbsp in water) Fennel tea CONSTIPATION Actions to take: Get some exercise Gentle yogic twists Child’s pose Foods to eat: More fiber Ample water for hydration No dairy Probiotic foods like sauerkraut or kimchi Flax and chia seeds Garlic Papaya No processed foods Supplements: Probiotic Digestive enzymes Psyllium Vitamin C Marshmallow root DIARRHEA Causes: Food allergies or sensitivities Lactose or sugar intolerance Impaired digestion Stress Lack of good bacteria in the gut Actions to take: Drink a lot of fluids and stay hydrated; green juices, tea No sugar, fat, dairy, excess meat Place something warm on the abdomen while reclining Foods to eat: Simple green juices Mild fruit smoothies Broths Black currant or blueberry juice Slippery elm tea BRAT diet: bananas, rice, apples, toast Supplements: Probiotic L-glutamine Zinc Aloe vera juice (2-4 oz) Ground flax In the end, don't let one day of feasting turn into 5 days. Be grateful for what you have. My best to you, Christopher Hostetler, founder DNDY Coaching How can I help YOU? Sign up for the complimentary Newsletter!
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