How can I avoid feeling overfull after a big meal?

Dear Stuffed,  

The dishes are empty, the pie has been eaten, and you feel crumbier than a gingerbread man. Holidays are often a time for feasting—and sometimes, overeating. While overindulging in festive fare can leave you with a stomachache, the good news is that there are steps you can take before, during, and after a meal to avoid biting off more than you can chew.  

How does your body know when it’s full?  

When you eat, your stomach muscles stretch to make space for the food. As they stretch, the nerves around the stomach send a signal to the brain to let it know that the stomach is filling up. The brain releases hormones which make you feel full and help you realize that you’ve had enough to eat.  

Overeating often takes place when you’re physically full, but you eat past that feeling of fullness. When that happens, you might experience bloating, gas, stomach pain, acid reflux, heartburn, and sluggishness.  

Why might you overeat during the holidays?  

Between the casseroles and candied yams, potatoes and panettones, there’s no shortage of festive feasts during the holiday season. Everything seems too delectable to turn down—and before you know it, you’ve got a stomachache from having one too many bread rolls. But there’s more to it than the availability of delicious food.  

Holidays are often a time when people come together to celebrate. Studies find that people tend to eat more food in social settings where there are other people present. It’s common to feel distracted, nervous, or pressured to eat while everyone is eating, even if you’re no longer hungry.  

Boozy beverages may also be a culprit. Studies suggest that alcohol consumption increases appetite and can cause people to eat more. It’s unclear why exactly this happens, but one possibility is that alcohol lowers inhibitions and restraint. Alcohol may also interfere with the hormones that usually send a signal to the brain telling it that you’re full, causing more time to pass before your body realizes that it should stop eating.  

How can you avoid overeating during the holidays? 

Fortunately, there are steps you can take to minimize discomfort during the festive season of feasting. Some of the prep work starts before the meal even begins. Though it may seem counterintuitive, eating regular meals before a big holiday feast can help to prevent overeating. If you’re particularly ravenous, you could even have a light snack before to take the edge off your hunger. Since people tend to overeat more often in the evenings, you might also plan holiday celebrations earlier in the day.  

During the meal, some tips to avoid overeating include:  

• Slowing your roll: Being more attentive while eating can help you notice the signals when you’re full. This is commonly known as mindful eating. 
• Taking smaller portions: Larger portions can trick your brain into thinking you should eat more even if you’re not hungry. Consider taking smaller portions and going back for seconds. 
• Checking in with yourself: Pay attention to how hungry you are before, during, and after the meal. 
• Building a balanced plate: Go for vegetables and other fiber-rich foods that can add bulk and slow down your pace of eating.  
• Choosing your favorite foods: If you’re eating buffet-style, you might check out all the options before filling your plate. You don’t have to deprive yourself of your favorite seasonal delights but consider skipping other foods that you can eat regularly on other occasions or don’t enjoy that much.  
• Moving around: Getting up in between courses to help clear the table or stretch your legs can aid digestion. 

How can you feel better after overeating? 

If you do end up overeating, it may be helpful to remember that overeating is common and there’s no need to feel shame or blame yourself. Strategies that may bring physical relief include:  

• Taking a walk: Moving around can help to relieve gas and regulate blood sugar after a big meal.  
• Staying hydrated: Your body needs fluids to help your digestive system process the extra load.  
• Sipping on herbal teas: Peppermint and ginger teas may reduce gas and aid digestion. 
• Taking an antacid: Antacids can provide relief from heartburn.  
• Remaining upright: Though a nap may seem tantalizing, lying down with a full stomach makes it harder for food to make its way down your digestive tract and can worsen heartburn.  
• Avoiding bubbly beverages: Carbonated drinks can make you feel even more bloated and gassy. 

Holiday meals don’t have to mean belches and bellyaches. Here’s to feasting sensibly, moderately, and contentedly!