There’s nothing worse than that bloated feeling we get after indulging in the irresistible but calorific foods of the holidays.

“The mixture of high calorie foods and alcohol served during holiday festivities can be lethal on the digestive system,” Jonny Bowden Ph.D., the best-selling author of 15 books on health, tells Newsmax. “And that can lead to a ‘bah-humbug’, not-so-merry bloating in your gut. But I certainly don’t want to be deprived of the special meals and treats and neither do you, so here are some ways you can do damage control and navigate the season keeping bloating under control.”

1. Increase your intake of soluble fiber. “This helps with constipation and moves food through the digestive system at just the right pace,” says Bowden, who is board certified by the American College of Nutrition. “If you feel bloated because you are sensitive to gluten, be careful of which soluble fiber supplement you take.” Bowden recommends Sunfiber which is 100 percent gluten-free and helps the good bacteria in your gut stay happy.
2. Keep your portions small. Larger meals take longer to digest. “This is why you may feel distended hours after you eat,” says Bowden. “Pace yourself. It may not be wise to try and sample everything on the table at one sitting.”
3. Take at least 30 minutes to finish a meal. Gas and bloating can be caused by too much air getting into our stomachs as we eat and drink. Eating too quickly—as well as chewing gum and using straws—can cause you to swallow more air.
4. Skip the bubbly. While alcohol itself can cause bloating, the carbonation in champagne can be even more aggravating because it introduces air into your GI tract. “Feel free to enjoy a cocktail but make sure you drink a lot of water in between alcohol beverages to make your digestive system happy,” says the expert.
5. Curb temptation by having a healthy breakfast. Bowden says that consuming a high protein, high fiber breakfast supports your digestive health. Many people starve themselves in anticipation of the big feast and then overindulge in the tempting goodies, causing salt- and carb-induced bloating.
6. Take a walk after every meal. Make this part of your family’s holiday tradition. “This one is huge,” says Bowden. “It will not only improve your digestion but also help relieve any holiday stress you may be feeling. If you do it after dinner, it might also prevent weight gain.” 

Bowden says that at one time or another, we’ve all pushed away from the table feeling like we’re going to burst.

“Just remember that every meal is a new decision. If you tend to feel puffy and bloated after eating, make this holiday season the time when you decide to be more mindful when your fork hits the plate!” he says.