Holiday harmony: Navigating gastronomic delights without discomfort
The festive season often presents a culinary conundrum: balancing delectable indulgences with digestive well-being. Fortunately, gastroenterologist Dr. Margareta Surlari offers key strategies to navigate holiday feasts without gastrointestinal distress.
Prioritise Mindful Consumption:
"Dividing the menu" is Dr. Surlari's first principle. Instead of succumbing to the buffet buffet, savour smaller, spaced-out meals. "Give your stomach a chance to digest," she advises, emphasising the importance of mindful eating. Opt for light, protein-rich appetisers like lean turkey pieces or chicken bites with low-fat cheese to avoid overwhelming your digestive system.
Portion Control is Paramount:
Forget piling your plate high. Dr. Surlari recommends "a quarter of your plate or roughly the size of your fist" as the ideal portion size. "This ensures digestion without problems," she explains. Additionally, steering clear of heavy sauces and fried foods further minimises digestive strain.
Embrace the Power of Plants and Hydration:
"Turkey, fish, vegetables, and fresh fruits rich in fibre are ideal," Dr. Surlari emphasises. These nutrient-rich options not only satisfy cravings but also promote healthy digestion. Don't underestimate the power of water: "Water throughout the meal is crucial," she reminds. Staying hydrated keeps everything moving smoothly.
Alcohol – Proceed with Caution:
While a celebratory toast adds to the merriment, Dr. Surlari warns against excessive alcohol consumption. "It can raise blood pressure and overburden your liver," she explains. If you choose to indulge, opt for red wine, as it's "gentler on your digestive system."
Get Moving After Your Meal:
After indulging in a delicious feast, Dr. Surlari suggests a simple solution: "Move your body." A brisk 30-minute walk in the fresh air is all it takes. "Exercise helps move food through your digestive tract," she explains, ensuring a comfortable post-feast feeling.
By following these expert tips, you can enjoy the culinary delights of the holiday season without sacrificing digestive well-being. So, savour the flavours, raise a glass (responsibly), and experience the joy of mindful feasting – happy holidays and happy digestion!
Translation by Iurie Tataru
