The festive season is officially under way, and that means office parties, nights out and long lunches with friends and family. But alongside the sparkle comes something far less glamorous – bloating, gas and digestive discomfort. Latest UK data from supplements firm PrecisionBiotics reveals 40% of us regularly experience bloating, and 36% struggle with gas throughout the year, with symptoms worsening dramatically in December.

The holiday season has kicked off, heralding a slew of office celebrations, social gatherings, and leisurely meals with loved ones. However, amid the festive cheer lurks an unwelcome visitor—bloating, gas, and digestive unease. According to recent statistics from the UK-based supplement company PrecisionBiotics, a notable 40% of people frequently experience bloating, while 36% contend with gas year-round, with symptoms intensifying significantly during December.

WHY THE FESTIVE PERIOD HITS THE GUT SO HARD

Dr. Emma Derbyshire, a public health nutritionist, notes that shifts in our dietary patterns—indulgence in rich, salty, and sugary foods, increased consumption of fizzy drinks, irregular eating habits, and heightened stress—can leave our digestive systems overwhelmed. This can lead to a gut that feels bloated, sluggish, and irritated due to an overtaxed digestive system and an imbalanced gut microbiome. Being aware of these internal changes and adopting a few proactive measures can help mitigate bloating.

General Practitioner Nisa Aslam highlights that traditional holiday fare, such as roast dinners, creamy sauces, cheeses, chocolates, and canapes, are often high in fat. These fatty foods take longer to digest, which can delay stomach emptying and result in bloating, gas, and a sensation akin to having a “brick in your stomach.”

Sweet treats are ubiquitous during the festive period. Overindulgence in sugar can nurture gas-producing bacteria in the gut, causing fermentation, trapped gas, and bloating. Festive drinks, including alcoholic beverages and fizzy drinks, can irritate the gut lining, impede enzyme function, and disturb the microbiome. These can also lead to dehydration, slow digestion, and contribute to both constipation and bloating. Altered eating schedules—such as late-night snacking, constant grazing, or skipping proper meals for extended periods—can disrupt the gut’s natural rhythm.

Moreover, the stress associated with financial burdens, social commitments, hosting duties, and year-end work deadlines can elevate stress levels. The gut-brain axis, a communication pathway between the gut and the brain, means that emotional stress can impact digestion by either accelerating, slowing, or causing spasms and bloating.

TOP TIPS TO BEAT THE BLOATING BLUES

SLOW DOWN AND CHEW

Your parents always told you this, and it’s true! “It takes the brain around 15 to 20 minutes to register fullness,” says Dr Aslam. “Eating quickly means swallowing more air and putting more pressure on the digestive system. Use the 20-minute rule – make a meal last at least that long. Chew your food properly, aiming for 15 to 20 chews per mouthful and slow down your eating. Sit at a table when you eat, without technology. Try putting your cutlery down between mouthfuls as this forces you to slow down.

“Also avoid talking too much when eating as air can be swallowed which can also contribute to a gassy gut.”

EAT FIBRE-RICH FOODS BUT DON’T OVERLOAD

“Fibre helps to feed the microbiome and smooths digestion, but jumping from low fibre to high fibre too quickly can worsen bloating,” says Dr Derbyshire. “So, don’t go too heavy on the Brussels sprouts and mix soluble and insoluble fibre. Soluble fibres are those that dissolve in water and are found in carrots, sweet potatoes and beans. Insoluble fibres do not dissolve in water and add bulk to stools. These are found in nuts and seeds such as almonds and flaxseed, broccoli, cauliflower and green beans.”

PACE THE ALCOHOL WITH WATER

“Alcohol is one of the most potent gut irritants,” saysDr Derbyshire. “So pacing yourself prevents both bloating and next-day discomfort. A simple rule: one alcoholic drink equals one full glass of water. Hydration keeps intestinal motility moving and helps remove irritants more effectively.”

Also, Dr Derbyshire advises choosing your bubbles wisely. Carbonated drinks such as prosecco, champagne, tonic water and fizzy mixers introduce gas directly into the stomach. Alternatives such as still wine, spirits with still mixers, or kombucha-style non-alcoholic drinks can be easier on the belly and are less likely to cause distension.

CONSIDER A CLINICALLY STUDIED GUT STRAIN

“One of the most effective steps you can take is incorporating a targeted, precision strain clinically shown to reduce bloating,” says Dr Derbyshire. “The bacterial strain Bifidobacterium longum 35624 – the unique strain found in PrecisionBiotics Alflorex Original – works by interacting with the gut lining and calming the signals involved in sensitivity and motility, making it ideal during December when the digestive system is under heightened pressure.

“Taking 35624 daily, even starting a few weeks before the festivities, may help to strengthen gut resilience and reduce the intensity of symptoms when indulgences appear.”

ADD GUT-FRIENDLY MOVEMENT BETWEEN PARTIES

Exercise improves your resilience to stress and can also help support your gut by improving the gut microbiome. Dr Aslam says: “A brisk 10 to 15-minute walk after meals stimulates digestion, reduces gas buildup and supports gut motility. Yoga poses like cat-cow, seated twists or kneeling hip circles ease pressure and encourage trapped gas to move.”

SIP PEPPERMINT OR GINGER

“Peppermint can relax the intestinal muscles, easing spasms and bloating, while ginger supports gastric emptying,” says Dr Derbyshire. “Peppermint teas or ginger teas or shots before or after events can make a difference.”

AND RELAX…

Your gut is lined with hundreds of millions of neurons sometimes called the “second brain”. These neurons communicate directly with the brain through the vagus nerve.When you’re stressed, the brain sends signals to the gut that can: slow digestion; speed it up; increase sensitivity; trigger spasms and cause bloating or pain.

“Stress is a major and often overlooked trigger for digestive discomfort,” says Dr Aslam. “Simple practices like breathwork or a yoga class can help you unwind and ease tension. Try to schedule a small daily moment to switch off.”

Dr Derbyshire adds: “A targeted probiotic strain like 1714, found in PrecisionBiotics’ Zenflore Daily Mental Wellness Supplement and Alflorex Dual Action may help. Scientific studies show it can reduce stress-related responses, support mental performance under pressure, and help maintain calmness and emotional balance.”

AVOID ‘SAVING UP CALORIES’ BEFORE EVENTS

Skipping meals to prepare for a big dinner or party backfires. Dr Aslam warns: “Going into an event ravenous makes you more likely to overeat rapidly, overwhelming the stomach and ramping up bloat. Instead, eat balanced meals during the day with protein, fibre and healthy fats, which stabilise digestion and help prevent overeating at night.”

PROTECT YOUR GUT ROUTINE

Consistency helps the gut function smoothly. Dr Derbyshire says: “Even when your social calendar is chaotic, try to eat your first meal at a similar time each day, keep portions regular and maintain bedtime and wake time where possible. Your gut thrives on rhythm and the more consistent you are, the better it will cope when things become hectic.”

THREE COMMON CAUSES OF BLOATING

GAS BUILD-UP

Gas produced by fermentation becomes trapped when motilityis slow.

WATER RETENTION

Saltier foods and alcohol cause temporary fluid retention in the gut.

SENSORY SENSITIVITY

Even a normal amount of gas can feel painful if thegut is irritated or hypersensitive.

COMMON SIDE-EFFECTS

Affects confidence: Many people report that bloating makes them feel “bigger”, more self-conscious and less social;

Interrupts sleep: Lying down can exacerbate pressure and gas retention;

Ruin nights out: Tight waistbands, abdominal pressure and discomfort are the fastest way to cut an evening short.