Bloating And A Slow Gut Made My Life Misery For 17 Years, Says HOLLY BROOKE. The Surprising Way I Finally Managed To Beat It Can Save You Agony At This Time Of Year

I get it, everybody’s excited about Christmas. Between the turkey, the chocolate and cheese and the constant flow of alcoholit’s a time for indulgence.

But for those of us who deal with bloating and constipation, it’s less a joyful celebration than it is a gastrointestinal obstacle course.

I should know; I spent most of adult life – about 17 years – suffering from chronic constipation.

I tried everything I could to fix it, from diets, to supplements to light therapy. At my worst, I could go two weeks without a bowel movement. Things got so bad that my GP suggested I take antidepressants.

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So all that rich Christmas food often proved a source of anxiety: would it make things worse?

And it’s not just the food that can set off bowel troubles at this time of year. The festive period can be a hotbed for stress, dehydration and awkward social encounters, all of which can prove disastrous for your gut.

There are so many Christmases past where I emerged feeling not full of festive cheer but really, really low.

But thankfully, at the age of 34, I’ve now cured my gut troubles for good. And over the years, I’ve learned a few key strategies for balancing my gut with the season of gluttony.

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So if you’re dreading the effect Christmas may have on your stomach and bowels, here are my top tips…

Start the day right

Eating plenty of fruit and vegetables is key for a healthy gut. Start the day by getting some nutrients in first thing in the morning in the form of fruit for breakfast. And then, when you get to other meals, try to load your plate with colourful veg rather than starchy carbs and beige potatoes. I know that Brussels sprouts can be controversial but I’m a huge fan – they’re packed with fibre, which helps keep you regular.

Pace yourself

For many of us, Christmas Day revolves around dinner. To try to mitigate any possible effects, I used to fast on Christmas morning in the hopes this might stop me getting ‘bunged up’ by the big meal.

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But in fact, this made things worse, because I’d be so hungry that I’d be likely to overindulge and then feel dreadful.

The key is to maintain consistency, even on Christmas Day, by trying to have regular meals of a moderate size. You’ll feel so much better than if you stuff yourself.

That’s not to say you can’t indulge at all, but weigh up whether it’s worth it. If you suffer from bloating or constipation, you’ll likely know your triggers. So take a moment to consider whether the enjoyment of what you’re putting in your mouth is worth the price you’ll have to pay for it later.

For me, alcohol is a real trigger, but I still want to celebrate, so I’ll limit myself to one glass.

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Stay hydrated

Speaking of which, hydration is a massive factor in maintaining healthy bowel movements. If you start Christmas Day with a glass of Bucks Fizz, you’re on the back foot from the off.

That’s not to say you can’t partake at all, but keep drinking plenty of water, and I’d recommend drinking coconut water alongside your favourite tipple. It contains natural electrolytes, which help your body hold on to water.

Manage stress

Christmas can be really stressful, whether you’re responsible for hosting, or just thrown together with a job lot of family members you don’t normally spend time with. That can lead to high levels of the stress hormone cortisol, which doesn’t do your gut any favours.

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And it’s worth noting that constipation disproportionately affects women – one study found that around 10 per cent of men are afflicted, while for women the figure doubles to almost 20 per cent – partly due to hormonal shifts causing cortisol fluctuations.

Try to squeeze in five minutes of meditation between the festivities, or just take plenty of deep breaths throughout the day, which will be a signal to your body to calm down even if you’re not feeling calm. Your gut will thank you.

Pre-plan your responses

When you’re in your own home you can control what goes on your plate, but at Christmas you’ve probably got Mum urging you to have one bit of cake, or that uncle who can’t resist commenting on what you’re eating. When feeling pressured to eat something I’m not comfortable with, I usually tell them to worry about what’s on their plate and I’ll worry about what’s on mine.

Having a response like this pre-prepared makes it easier to make it through the day without bowing to peer pressure.

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And as I’ve got older, I’ve got comfortable with being honest about what I’m eating or not eating and why. Not every family wants to talk about gut troubles over tea, but you shouldn’t feel embarrassed; plus, it’s easier for people to understand your choices.

Don’t ignore the urge

When you suffer from constipation, emptying your bowels anywhere that isn’t your own bathroom can make you feel uncomfortable, especially if it’s a busy house.

But the worst thing you can do is hold it in – it’s only going to make things worse.

So, even if it’s in the middle of dinner, if you need to go, go. Chances are people won’t even notice.

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Supercharge your supplements

Taking supplements to get extra nutrients, minerals and fibre into your diet can have a big effect.

I take We Are Regular Bowel + Bloat Relief (£45, weareregular.com), the supplement that I developed and launched this year, every single day. It’s an all-natural blend of ingredients including vitamin c and magnesium, and after years of taking a pillbox of separate supplements, I found this finally ended my 17-year relationship with constipation.

But do your own research, and see what supplements work for you. Sometimes trial and error can help you land on the right combination, as it did for me.

• Holly Brooke is the co-founder of WeAreRegular (weareregular.com)
• As told to Claire Coleman