Expert guide to help you recover as soon as possible from feeling stuffed

It’s Christmas and if you can’t enjoy brandy butter, Christmas pudding and roast potatoes washed down with wine, then when can you?

But with the average Briton packing away 6,000 calories on the big day, it’s no wonder so many of us get gut ache.

So if you’re sitting on the sofa feeling sick, read our expert guide to feeling sprightly again within no time…

Feeling sick this Christmas? Here’s a breakdown on how to aid your digestion after over-eating

STRAIGHT AWAY

Loosen your waistband. Dr Megan Arroll, chartered psychologist and co-author of IBS: Navigating Your Way to Recovery, says if your clothes are too tight, the restriction can put pressure on your intestines. 

This affects motility, the contractions in the intestines which aid digestion.

5 MINUTES LATER

Resist the urge to glug gallons of water thinking it will help ease your discomfort as this can ‘distend the abdomen more,’ says Dr Arroll.

However she does suggests you drink small quantities of water throughout the day to keep hydrated.

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Otherwise, your body holds on to what it has and this can lead to bloating.

Rob Hobson, Healthspan Head of Nutrition, recommends sipping on soothing teas like camomile, ginger or peppermint.

‘Peppermint is particularly useful as it helps relax the digestive tract,’ he says.

‘Ginger is helpful if you feel nauseous. Make a big pot of tea with either fresh ginger or mint and sip slowly.’ No fresh ginger or mint in the house? Ginger or mint teabags are fine.

Resist the urge to glug gallons of water thinking it will help ease your discomfort, experts say

AFTER 15 MINUTES

Tempting as it may be to slump on the sofa, try to keep upright.

Take the dishes through to the kitchen, take the kids/dog in the garden – just resist the urge to take your uncomfortably large belly for a lie down, says Dr Arroll.

This is because lying down will slow down your digestion – and can trigger the dreaded heartburn.

If you are suffering with indigestion or heartburn, a good homemade remedy for neutralising stomach acid is half a teaspoon of bicarbonate of soda mixed in a glass of warm water.

While it will be too late for today, there are other remedies that are worth having in stock in the future.

A good stomach calming product is Silicolgel, a liquid that forms a soothing coating over the lining of the stomach and intestines.

It also helps reduce excess acidity – and can help wind problems from either end. You can also take it as a preventative measure before you start eating. 

Alternatively, try an artichoke supplement.

‘I believe artichoke is one of the best supplements to ease feeling bloated,’ says GP and medical nutritionist Dr Sarah Brewer.

‘This is because it rapidly increases the liver’s production of bile to improve digestion. It can be taken before or after a big dinner.’

Try Healthspan’s Artichoke supplement, £9.45 for 120 tablets.

AFTER 30 MINUTES

Now is the time to take a stroll, says Dr Arroll, as this will help stimulate your digestion and make you feel less full and bloated.

If you are sitting around not doing much, then your digestive system tends to slow down with you.

But rest assured, couch potatoes – a 10-15 minute walk is enough.

Anything more strenuous like running is likely to make you feel nauseous.

‘Plus you want to give your enough time to absorb nutrients from your food,’ says Dr Arroll.

And avoid fizzy or carbonated drinks like cola, prosecco or fizzy water, as these will simply make you feel more bloated and increase your risk of indigestion.

AN HOUR LATER

Deep abdominal breathing will help to both de-stress you and calm your stomach, says yoga teacher John Renshaw, from London’s Kailash Centre

If your stomach is still feeling tender, then a gentle massage and deep breathing could help.

Yantra Yoga teacher and therapist John Renshaw, from London’s Kailash Centre, a complementary and alternative health and healing centre, suggests ‘massaging the belly gently in a clockwise direction to help encourage space in the colon’.

Do around 40-50 circles or simply massage for several minutes to help improve digestion.

He also says deep abdominal breathing – taking in slow, low, deep breaths from the abdomen to a count of 10 and exhaling slowly and completely for a similar count – will help to both de-stress you and calm your stomach.

He recommends you do this for up to five minutes.

TWO –THREE HOURS LATER

If you suffer regularly with acid reflux, then experts suggest you prop your head up while you sleep to relieve symptoms

If you still feel the need for a lie down, then your food should have digested enough for you to go horizontal without the risk of acid reflux, says Dr Arroll.

But if you suffer regularly with acid reflux, then experts suggest you prop your head up while you sleep to relieve symptoms.

You can do this with several pillows or elevate the head of your bed by putting pillows or cushioning underneath the mattress to raise it up. Sleeping on your side can also help alleviate symptoms.

FIVE-SIX HOURS LATER

If yours was a lunchtime blowout then this is probably time the leftovers will appear.

If you aren’t hungry, try and resist eating for the sake of it, or because the food is there, because it will only make you feel worse.

But, says Rob Hobson, if you do fancy something, ‘think small portions and go easy with the fatty, rich foods as these take the longest to digest.

And eat slowly. Lean turkey with leftover vegetables or a light salad are a good choice.

THE NEXT DAY

Starting the day with a cup of warm water and lemon juice will help to detoxify your body

Start the day with a cup of warm water and lemon juice. This should help detoxify you and act as a liver tonic.

Rob Hobson says, ‘Don’t skip meals because your overdid it yesterday – think small balanced meals with protein and fibre instead.

And try de-bloating fruits like papaya and pineapple which contain an enzyme that helps aid digestion.

A breakfast of papaya/pineapple and probiotic-rich plain unsweetened yogurt is good.

‘Then for lunch, a light chicken/turkey or vegetable soup – with its high water and vegetable content – should help your digestive system recover,’ he adds.