How to get back in balance quickly

Why is normal digestion important for the body?

Normal digestion forms the foundation for a functioning metabolism. During digestion, food is broken down into its individual components so the body can absorb essential nutrients, minerals and fluids. These nutrients are crucial for numerous bodily functions: they support the growth of bones, hair and nails, provide energy and strengthen the immune system.

Many nutrients can only be used by the body after being processed by the digestive system. Well-functioning digestion is therefore essential to ensure the body is properly nourished and to enable the smooth execution of important bodily functions.

Why do digestive problems occur after the holidays?

Digestive problems often occur after the holidays because many people eat more and heavier foods than usual during this time. Festive dishes often contain a lot of fat, which can burden digestion and lead to feelings of fullness, bloating, heartburn, nausea or constipation. In addition, the body takes in more nutrients than it needs, which can overwhelm the digestive system. Alcohol, carbonated drinks and sugar further aggravate these complaints. Overeating when you are no longer hungry also leads to abdominal tension, acidic belching or cramps.

Alcohol depletes the body of water, which further strains the digestive system and can lead to mineral and vitamin deficiencies. Symptoms like a bloated belly, belching or heartburn are particularly common after consuming carbonated beverages such as beer, sparkling wine or champagne. Eating slowly and mindfully can help support digestion and prevent such issues.

How can digestion be gently supported?

To gently support digestion after the holidays, it is important to include fibre-rich foods in your diet. Fibre, found primarily in plant-based foods, increases stool bulk, makes stools softer and promotes regular bowel movements. Wholegrain products, fruit, vegetables and nuts are particularly helpful. It is also important to drink enough fluids, as fibre works best in combination with liquids – at least two litres of water per day is recommended.

Flaxseeds and wheat bran are particularly rich in fibre and can be added to yoghurt or muesli. However, with an increase in fibre intake that you are not used to, it is important to increase gradually and to drink plenty to avoid uncomfortable side effects.

Natural laxatives such as sage or mate tea, dried fruits (e.g. prunes or figs), and sour dairy products like yoghurt or kefir can also stimulate digestion. Sauerkraut is another tried-and-tested remedy to promote intestinal activity. 

How can feelings of heaviness be relieved after the holidays?

There are several simple and quick ways to relieve feelings of heaviness after the holidays. For bloating and a full stomach, a gentle abdominal massage with an essential oil can help. Bergamot essential oil is particularly good for stimulating digestion. Dilute 2 to 4 drops of bergamot oil in 5 ml of vegetable oil and apply to the abdomen with clockwise circular movements.

Peppermint oil is also effective for feelings of heaviness after a large meal. One drop on a sugar cube can provide quick relief by supporting digestion and reducing the feeling of fullness. Lemon oil is also helpful, especially because of its detoxifying effect on the liver. One drop of lemon oil on a sugar cube can relieve the body and promote digestion. If needed, this can be repeated 2 to 3 times a day.

These gentle methods can effectively ease the unpleasant feeling of heaviness.

Which foods generally support good digestion?

Fibre-rich foods such as wholegrain bread, lentils and fruit promote intestinal movement and ensure regular bowel movements. Fermented foods like kimchi, sauerkraut or yoghurt are also very helpful because they contain lactic acid bacteria that support the growth of beneficial gut bacteria and promote a healthy gut flora.

Herbs and spices such as turmeric, caraway, anise, fennel seeds, ginger and basil further stimulate digestion and have a soothing effect on the gastrointestinal tract. Bitter compounds found in green leafy vegetables like spinach, chicory or rocket also play an important role. They promote the production of digestive juices and improve blood flow to the digestive organs, which supports digestion overall.

By regularly incorporating these foods into your diet, you can promote a healthy and well-functioning digestion.

Does alcohol promote digestion?

Alcohol does not promote digestion; it can actually slow it down. Although many believe that a schnapps after a heavy meal stimulates digestion, this is not the case. Alcohol is a cellular toxin that impairs the motility of the smooth muscles in the intestine and delays gastric emptying. The body is first busy breaking down the alcohol, which slows the digestion of the food and causes it to remain heavier in the stomach for longer.

An herbal liqueur can support digestion, but that is due to the herbs it contains, not the alcohol. It is therefore more sensible to season food with digestion‑supporting herbs such as caraway, bay leaf, savoury or fennel, or to drink an herbal tea after a meal. A walk in the fresh air also helps stimulate digestion and the circulation.

Stimulating digestion with home remedies – which ones are recommended?

Certain ingredients commonly found in the kitchen are effective against bloating, constipation and feelings of fullness. These include anise, artichoke, nettle, chicory, fennel, ginger, chamomile, caraway, marjoram, peppermint and rosemary. These herbs and spices can be used in dishes or as teas to support digestion.

There are also simple home remedies that may help. A glass of water after getting up, possibly mixed with lemon juice, often stimulates bowel movement. For some people, a strong coffee promotes digestion, especially if they do not drink coffee regularly. Fresh or dried plums, soaked in water, are a tried-and-true remedy to ease bowel movements. Flaxseeds, psyllium and bran swell in the intestine, increase stool volume and help flush out stubborn residues.

These natural remedies are gentle on the body and can be used regularly to support digestion in a mild way.

How to keep healthy habits after the holidays: tips and tricks

• Plan regular movement. A walk or light home workout can stimulate digestion after heavy meals. About an hour after eating is ideal.
• Instead of alcohol, which irritates the stomach, opt for a cup of coffee. Caffeine and bitter substances promote digestion.
• Use the power of bitter compounds. Foods like ginger and turmeric contain bitters that stimulate digestion. A ginger tea after a meal can help reduce the feeling of fullness.
• A digestive walk after eating is a good idea. Wait an hour after the meal and then go for a stroll. The movement helps stimulate digestion without overloading the stomach.
• A short walk or a small workout before eating can improve digestion and activate the metabolism.
• Oat or rice flakes bind excess acid in the stomach and help against heartburn. Take them plain and unsweetened to relieve reflux.
• Bananas form a protective layer in the oesophagus and can thus relieve heartburn after substantial meals.
• Relaxation techniques such as yoga and meditation can help reduce stress, which often causes stomach problems. Relaxation has a positive effect on digestion.
• Include probiotics and prebiotic foods in your diet. Foods like kefir, yoghurt or sauerkraut promote a healthy gut flora and support digestion.
• After the holidays, focus on light, fibre‑rich meals. Vegetable soups, salads and steamed vegetables take the strain off the stomach.
• Drink plenty of fluids, especially still water, to support the digestive process and help flush toxins from the body.
• Superfoods like chia seeds, quinoa and green smoothies provide important nutrients and naturally support digestion.
• Use the power of medicinal herbs. Agrimony, angelica root and wormwood are herbs that have antispasmodic and digestion‑supporting properties.
• Plan your meals and choose nutrient‑rich alternatives to traditional holiday dishes. This helps avoid unhealthy food choices.
• Never go grocery shopping hungry. A small snack before shopping prevents you from buying unhealthy foods that could burden your digestion.

After the holidays it is perfectly normal for the stomach to feel a bit overwhelmed – heavy meals and sweet temptations leave their mark. But with a few simple measures digestion can get back on track. Even small changes can make a big difference!