Avoid bloating this Christmas

Tips to indulge but still avoid bloating this festive season.Approach the cheese platter with cautionIf cheese is your weakness and you want to indulge, opt for hard cheeses. Limit soft cheeses such as cream cheese and ricotta where the lactose contained within them can sneak up on you if you overindulge.Don’t fall into the sugar-free trapTry to avoid sugar-free products. Many think these are better for you, but when it comes to that bloated feeling, sugar-free products are a trigger. ‘Normal’ sweets contain sugar or glucose, which the body can usually cope with, sugar-free however, contains sorbitol and manitol, which the body struggles to break down and can be a major trigger for bloating.Start your day with a good breakfastChristmas time is packed with parties, visits from family and friends and work functions – all of which involve rich food which, most of the time, is out of your control. Start the day by having a healthy breakfast that is full of fibre, healthy fats and protein - at least then you’re in control of one meal.Take it easy at the fruit platterThere’s nothing more inviting than a colourful platter of juicy fruit. But while this is considered a ‘healthy option’, overdoing it on the watermelon and mango may leave you with a bloated tummy. Also watch out for summer punch. Many of homemade fruity drinks are apple juice based – apple is a big bloating trigger.Make your own trifleLactose is another trigger and is contained in the majority of store-purchased trifles. Create your own using lactose-free custard, it’s equally as yummy and will help you avoid the embarrassing post-dessert task of undoing that top button!Beware of hidden onionsThis vegetable is a major trigger of bloating, cramping and excess gas. Onion is often hidden in items such as stuffing, gravy and sauces so limit your intake of each or if you’re really prepared, make your own onion free versions.