
5 Tips To Recover From Holiday Overeating
The holiday season is full of happiness, celebrations, and often, too much food. With big dinners, parties, and lots of sweet treats, it’s easy to overeat. Read on for five tips to help you recover from holiday overeating to start the new year feeling refreshed and ready.
Rehydrate to Support Digestion and Detox
Holiday treats are often high in salt and sugar, which can make you feel bloated and dehydrated. Drinking water is essential to help your body flush toxins and regain balance. Staying hydrated also supports digestion, keeps your kidneys healthy, and reduces bloating from extra salt.
Hydration Tips:
- Drink Water Regularly: Aim for at least 8–10 cups daily. If you find plain water boring, try adding a slice of lemon or a few cucumber slices for flavour.
- Herbal Teas: Caffeine-free herbal teas like ginger or peppermint can soothe digestion and calm bloating. Peppermint tea is known to ease digestive discomfort.
- Electrolyte-Rich Beverages: If you feel significantly dehydrated, try an electrolyte drink or coconut water, which can help replenish lost minerals and support better hydration.
Add Fibre-Rich Foods to Your Diet
After consuming rich, calorie-dense foods, your body needs nutrient-dense, high-fibre foods to help improve digestion and regularity. Fibre aids in moving food through the digestive system and helps to alleviate any discomfort from holiday meals. By eating fibre-rich foods, you’ll also feel fuller, helping you avoid additional overeating.
Ways to Increase Fibre
- Choose Whole Grains: Instead of refined carbohydrates, reach for whole grains such as oatmeal, quinoa, and brown rice.
- Fruits and Vegetables: Leafy greens, carrots, apples, and berries are packed with fibre, vitamins, and minerals.
- Beans and Legumes: Foods like lentils, chickpeas, and black beans are high in fibre and protein, helping you feel full and satisfied.
Move Your Body to Aid Digestion
Feeling sluggish after holiday meals is common, and a bit of movement can help improve digestion, boost energy, and reduce bloating. You don’t have to do an intense workout; gentle physical activity is often enough to support digestion and help you feel more energised.
Simple Ways to Get Moving
1. Go for a Walk: A 20–30-minute walk after a meal can aid digestion, reduce bloating, and lift your mood.
2. Yoga: Certain poses like gentle twists and stretches can help with digestion and ease discomfort after big meals.
3. Light Exercise: Simple stretching can improve blood flow, helping your body absorb nutrients and eliminate toxins more easily.
Practice Mindful Eating
One of the best ways to recover from overeating is to be mindful of what and how you’re eating moving forward. Avoid heavy, calorie-dense meals and focus instead on lighter, balanced options. Mindful eating helps you reconnect with your hunger and fullness cues, which can get disrupted after several days of feasting.
Mindful Eating Tips
- Eat Slowly: Take time, thoroughly chew your food, and savour each bite. This practice helps you enjoy your meal and lets your body recognise when it’s full.
- Portion Sizes: Stick to smaller portions to avoid feeling overly full. If you're still hungry, you can always go back for more.
- Listen to Your Body: Your hunger cues may be off-balance after indulging, so give yourself time to readjust. Eat when you’re genuinely hungry, and stop when you feel satisfied rather than stuffed.
Support Your Gut Health with Probiotics
Overeating, especially sugary or fatty foods, can disrupt the balance of good bacteria in your gut. Probiotics are beneficial bacteria that support digestion, reduce bloating, and improve gut health. Adding probiotics to your diet after the holidays can help restore balance, aid digestion, and reduce discomfort.
How to Increase Your Probiotic Intake
- Eat Fermented Foods: Foods such as yoghurt, mageu, pickled vegetables, kimchi, and kombucha are naturally rich in probiotics that support gut health.
- Consider Probiotic Supplements: If fermented foods aren’t your preference, try a high-quality probiotic supplement. Look for supplements with diverse strains, and consult a healthcare provider to find one that works best.
- Include Prebiotic Foods: Foods such as garlic, onions, bananas, and oats provide “food” for beneficial bacteria in your gut, helping probiotics thrive.
Additional Tips to Get Back on Track
In addition to these five tips, here are a few extra ways to support your recovery from holiday overeating:
- Get quality sleep.
- Avoid skipping meals.
- Limit consuming highly processed foods.
Final Thoughts
Recovering from holiday overeating doesn’t need drastic changes—just a few simple adjustments. Drinking plenty of water, eating more fibre, moving your body, practising mindful eating, and supporting your gut health are easy ways to help you feel better. Remember, the holidays are a time for joy and celebration, so don’t feel guilty about indulging. Focus instead on returning to healthy habits that keep you feeling good as you start the new year.
The holiday season can often lead to overindulgence, and we all feel it afterwards. At Medical Society, we’re dedicated to helping you live a healthier, more energised life, even after the holidays. Our personalised health advice is tailored to your lifestyle and healthcare needs to ensure your body gets what it needs to recover and thrive.