In my opinion, Thanksgiving is the ultimate holiday of the year, especially when it comes to food. However, it’s common to indulge in a feast only to later regret it when bloating, fogginess, and discomfort set in.
According to Kaitlin Hippley, a registered dietitian and certified diabetes educator in Cleveland, Ohio, Thanksgiving is often viewed as a day for overindulging in high-carb foods and sweets, leading to all-day eating events. But by treating Thanksgiving as just another meal, you can make thoughtful choices that leave you feeling satisfied instead of stuffed, bloated, fatigued, or regretful.
Thanksgiving foods don’t have to result in digestive distress and blood sugar crashes. Read on to learn how to optimize your Thanksgiving food strategy for maximum enjoyment and minimal discomfort.
1. Start with Breakfast
Skipping breakfast on Thanksgiving morning to save room for the big feast can backfire in several ways, say dietitians. It can lead to extreme hunger, overeating, and blood sugar spikes followed by crashes. Late snacking and large portions of Thanksgiving foods are more likely to leave you feeling groggy and bloated.
Both Hippley and Jenny Finke, a women’s metabolic health dietitian, recommend starting Thanksgiving with a balanced breakfast. Finke suggests a meal rich in protein, complex carbohydrates, and healthy fats to stabilize blood sugar levels and reduce cravings later on.
2. Stay Hydrated
Hydration is essential on Thanksgiving and every day. Opt for water over sugary beverages and alcohol to support healthy blood sugar levels and reduce added sugar intake.
“Choosing water as your main drink can help maintain healthy blood sugar levels,” advises Hippley.
3. Plate Your Thanksgiving Foods Mindfully
Instead of piling your plate with every Thanksgiving dish, consider plating your meal mindfully to avoid discomfort later on.
Start with a protein-rich serving like turkey or lentils to stabilize blood sugar levels and keep you full longer. Next, add colorful, fiber-rich veggies to increase satiety and promote a happy gut. Finally, enjoy your starches or indulgent side dishes in moderation.
4. Go for a Walk
Instead of lounging on the couch after Thanksgiving dinner, consider taking a gentle walk to prevent that post-meal slump. Walking can help regulate blood sugar levels, improve digestion, and reduce bloating after a large meal.
Both dietitians recommend a short walk after feasting to avoid feeling tired and groggy. Movement can encourage your body to use food for energy production instead of fat storage.
5. Consider Supplements
In addition to balanced meals and physical activity, supplements can further support your well-being after Thanksgiving dinner.
For improved digestion and reduced bloating, consider HUM’s Flatter Me supplement with digestive enzymes and soothing ingredients. Best of Berberine is another option to support healthy glucose levels, weight management, gut health, and satiety.