Many people suffer from indigestion after eating during holidays, as the tables are filled with rich dishes and there are many diverse options. This often leads to eating large amounts without paying attention to quantity or quality, especially with family and friends around, causing distractions.
To learn about some simple steps that help avoid indigestion and its uncomfortable digestive symptoms, nadormagazine interviewed Dr. Nevin Bashir (Lecturer and PhD holder in Nutrition and Meal Planning, Organic Chemistry Specialist, with a doctorate in Food Engineering and Biotechnology). She shared the following advice:
Dr. Nevin Bashir’s Tips:
Mindful Eating
Food should be eaten consciously and attentively—consume moderate amounts of calories and do not exceed the portion size assigned to each person, even when sitting at a table with many family members and friends. Avoid being distracted by conversations that divert your attention from how much you are eating.
Avoid Over-Variety in Foods
It’s important not to diversify too much in food sources, as this can confuse the stomach and make digestion difficult. It is better to stick to a simple plate of salad with a moderate portion of the main dish.
Watch Your Portion Size
Use a small plate to control the amount of food you take. This ensures you don’t exceed your body’s capacity, preventing indigestion, digestive discomfort, stomach pain, weight gain, and elevated blood sugar levels.
No Liquids with Holiday Meals
Avoid drinking liquids during the holiday meal, especially sugary drinks like sodas and juices, as they contribute to indigestion.
Avoid Unhealthy Fats
Try to choose healthy, low-fat dishes during the holiday meals and avoid dishes rich in fats such as fatty meats, fried foods (samosas, pastries, fried potatoes).
Manage Your Meals Throughout the Day
If you plan a large family or friends’ lunch during the holiday, avoid a heavy breakfast. Instead, have a light snack, such as a small sandwich with labneh or low-fat cheese and some vegetables. Also, if you’ve eaten enough during lunch, have a very light dinner.
Drinking Ginger Tea
Ginger tea is an effective remedy against indigestion, supported by various scientific studies. Drinking ginger tea before meals warms the body from the inside and encourages digestion, helping to avoid indigestion symptoms like nausea, constipation, gas, and other digestive discomforts.
Ginger has been used for thousands of years in traditional medicine, especially in Asia, to treat indigestion. Modern scientific studies confirm its effectiveness, including in reducing nausea, vomiting, and dizziness.
Ginger roots contain vitamins and minerals and are also used to relieve headaches, reduce blood fat levels, and aid in weight loss.
How to Prepare Ginger Tea:
Peel and cut a small amount of fresh ginger into pieces, pour boiling water over it, and let it steep for at least 10 minutes before straining and drinking. You can add a slice of lemon and a spoonful of natural honey to improve the taste.
Drinking Mint Tea
Mint tea, made by boiling fresh green mint leaves, helps reduce the feeling of indigestion thanks to its antispasmodic and anti-inflammatory properties. It helps relax intestinal muscles and expel gas.
Mint tea soothes the stomach and improves digestion.
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