The holidays are just around the corner, and the invitations for social celebrations are already rolling in. Naturally, this time of year brings an influx of alcohol, sugar, indulgent foods, and shifts in our usual eating patterns. Eating later, having more frequent rich meals, getting less sleep, and drinking more can all affect the gut and the mix of microbial changes, altered motility, and increased inflammation is a perfect storm for bloating. 

The holidays are a time for joy, not rigidity, BUT we still want to feel our best, which means finding a balance between moderation and pleasure. Here are seven ways to help beat the holiday bloat. 

1. KEEP MOVING  

Prioritise daily movement that incorporates impact exercises specifically to promote bowel regularity; these can include power walking, running, skipping, jumping or plyometric based movements, which in turn can help alleviate bloating.  Movement helps to massage the Gi tract, increase blood flow and circulation to push waste through the bowel. Don’t get too caught up in the length of session - consistent exercise is more important than perfect exercise.

Try to use micro habits like taking short power walks after more indulgent meals, taking the stairs whenever possible, standing instead of sitting, getting off early on our commute, or even doing 3 minutes of skipping each day

2. STAY HYDRATED  

Poor hydration is common at this time of year due to increased alcohol, sugar, and salt intake, and this causes the body to hold onto water - AKA water retention. While this isn’t true bloating, it can still leave you feeling puffy and uncomfortable, which is why staying hydrated is key. Poor hydration can also lead to constipation, further exacerbating bloating.

Aim for around 2L of fluids a day through herbal teas and filtered water to support bowel regularity and help the body eliminate excess waste. Electrolytes can make a big difference too, try Cellular Hydration to replenish essential minerals, boost energy and focus, and help combat fatigue (and the hangovers).

Herbal teas can be real lifesavers. For heavy meals, opt for mint and fennel tea and don’t hesitate to double up if you’re feeling particularly uncomfortable.

3. FOCUS ON FIBRE  

Indulgent foods often lack fibre, and as a population, around 90% of us aren’t meeting the recommended daily intake. Fibre does a lot for the body, and supporting regularity is one of its biggest roles. Make a conscious effort to maintain your fibre intake throughout the holidays. Aim for 30–40g a day, made up of roughly eight handfuls of vegetables, three servings of fruit, and some high-impact fibre sources like beans, lentils, and nuts.

This supports bowel regularity, helps reduce bloating, and nourishes the gut microbes that aid digestion. It also helps to keep you fuller for longer, so an ideal strategy to avoid over consumption – load on your fibre! If your current intake is low, increase it gradually in the lead-up to the holidays, a sudden jump can actually worsen bloating as your microbes adjust. Try front-loading your day with vegetables and fibre so you have a strong foundation going into evening celebrations.

Try Essental Fibre+, a low fodmap fibre with 7g per serving, to help you hit your daily needs.  

4. ELONGATE FASTING WINDOWS + MEAL SPACING  

When navigating holiday parties and social engagements, it can help to lean into fasting practices like intermittent fasting, chrono-fasting, or the occasional liquid day, when appropriate, to give your gut a break. Our digestive system uses around 50% of our daily energy expenditure, and when we’re constantly grazing, that demand skyrockets, along with digestive issues like bloating, gas, and changes in bowel habits. 

If you know you have an indulgent evening ahead, try intermittent fasting and break your fast around lunchtime. This extended fasting window allows gut-lining cells to repair and helps lower insulin and metabolic stress. It also supports a healthier gut microbiome by promoting microbial diversity and enhancing autophagy, the body’s natural cellular clean-up process. 

Leaving gaps between meals is another simple but effective tool for easing festive bloating. Aim for about four hours between meals to activate the migrating motor complex (MMC), a rhythmic “cleansing wave” in the small intestine that clears leftover food and bacteria, reducing bloating and overgrowth. These fasting-driven MMC cycles support overall gut health by lowering fermentation, improving motility, and helping maintain a balanced microbial environment. 

5. TRY OUR BLOATING ALL STARS 

DIGEST + DEBLOAT: best for encouraging digestion and offering immediate relief from discomfort if you’ve overindulged. This one stays in our handbags when we’re out – our absolute must have!  

G.I. CLEANSE: best for combating consistent digestive discomfort, not just in reaction to eating. Full of polyphenols and herbs that support good bacteria over bad bacteria, G.I. Cleanse is perfect for when you need a little more support.   

ESSENTIAL FIBRE+: best for a sluggish bowel, this formula 11 plant fibres, delivering 7g of fibre serving, which support healthy bowel movements and keeping you fuller for longer.

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