Home Nurse: how to reset your digestive system after Christmas

We all enjoy the level of lavishness and delicious food Christmas brings, but when the plates are just cleared and we’re already moving on to the next festive treat, our over-worked digestive system can sometimes put a halt to our snacking.

The change from our regular diet to one filled with rich meals and larger portions can often cause bloating, constipation, and indigestion.

Fibre-rich fruit and vegetables are great for the gut and can help to ease these symptoms. Try to include plenty of seasonal, steamed vegetables on your dinner plate, and include chunks of fruit and fresh berries when serving heavy snacks, such as cheese on crackers.

It’s important to eat every meal and snack mindfully, enjoy every bite, chewing your food carefully, as this will also help with the digestive process.

If possible, leave a few hours between meals to allow your system to rest a little. Although it’s tempting to head straight for the couch after a big meal, a short walk at this time can help to improve digestion. A cup of herbal tea, such as peppermint, chamomile, or ginger, or a cup of warm water with a squeeze of lemon can help to soothe that uncomfortable feeling of being too full.

Rich, salty, and processed foods, and alcohol, will add extra strain on the gut over the festive season, so it’s important to keep well hydrated with water to aid proper digestion.

These issues can often be easily resolved when the digestive system is given the chance to relax and reset, but if bloating or digestive issues are persistent, it’s always best to contact your doctor.

Ingredients: Serves 2

150ml milk

100g live vanilla yoghurt

80g oats

1tbsp honey

1tsp whole chia seeds

For the fruit layer:

125g mixed berries, frozen

1 tbsp water

1 tbsp honey

½ tsp cinnamon

Zest of 1 orange

To serve:

Handful blueberries

2 tbsp pecans, chopped

Method

1. To a medium-sized bowl, add the milk, yoghurt, oats, honey and chia seeds. Mix to combine, then cover and refrigerate for a little to thicken slightly.

2. To prepare the fruit layer, place the berries, water, honey, and cinnamon into a medium-sized saucepan, and place over a medium heat. Bring to the boil, then reduce the heat and simmer for 8-10 minutes, mashing the fruit intermittently. Remove from the heat and stir through the orange zest. Allow to cool fully before using.

3. Either in one big bowl or two smaller bowls, layer the oat mixture with the fruit mixture. Cover and refrigerate overnight.

4. Before serving, top with more berries and some finely chopped pecans.

Serve and enjoy.

Ingredients: Serves 3-4

100g tenderstem broccoli

75g baby spinach

½ cucumber

1tbsp pumpkin seeds

1tbsp sunflower seeds

For the dressing:

2 tbsp apple cider vinegar

1 tbsp soy sauce

1 tbsp sesame seeds

1 tsp toasted sesame oil

1 clove garlic, crushed

¼ tsp chilli flakes

Method

1. Add the broccoli to a steamer and cook for about 5 minutes. Remove to a colander and immediately rinse under cold water to stop the broccoli from continuing to cook.

2. Cut the cucumber in half, scoop out the seeds, and finely dice.

3. Add the broccoli, spinach, cucumber, and seeds to a large bowl.

4. In a small bowl, combine the dressing ingredients and add to the large bowl with the salad. Toss and serve.