Feeling bloated after CNY feasting? Here’s how you can get your gut back on track

SINGAPORE – Feeling bloated or constipated after eating one

too many pineapple tarts

or bak kwa slices during the Chinese New Year holidays?

Like a laptop that feels sluggish and crashes too often, your gut may need a reset to feel normal again.

But is a post-holiday cleanse the right way? Simply Science takes a look at what causes abdominal discomfort after festive feasting and what you can do to reset your gut.

Festive meals are often higher in fat, sugar and portion size, said gastroenterologist Benjamin Yip, adding that they are usually eaten later and more frequently than usual.

“Fatty foods slow stomach emptying, which can leave people feeling overly full or bloated,” said Dr Yip, the medical director of Alpha Digestive and Liver Centre, which is part of the Beyond Medical Group.

“Sugary foods may increase gas production, while alcohol can irritate the stomach lining and interfere with normal gut movement,” he added.

Combined over several days or weeks, these factors can cause a person’s digestive system to struggle to maintain its usual rhythm, he said, adding that this could lead to symptoms such as bloating, reflux or abdominal discomfort.

While it might be tempting to undergo a post-holiday cleanse, Dr Yip does not recommend quick fixes.

Cleanses, particularly those involving laxatives, extreme calorie restriction or prolonged juice-only diets, may place unnecessary strain on the digestive system, he said.

He added that these approaches can disrupt normal bowel function and lead to dehydration or electrolyte imbalance, in addition to worsened bloating once normal eating resumes.

“Rather than improving gut health, such methods may delay recovery. A steady return to healthier meals with balanced nutrition is generally a safer approach for digestive comfort,” he said.

Dr Yip said that rather than detox programmes, gentle dietary adjustments and supportive eating habits are the safest and most effective ways to support gut recovery.

“The digestive system is naturally designed to regulate and recover on its own. After periods of heavy eating, focusing on balanced meals, adequate hydration and fibre-rich foods allows the gut to gradually return to its usual rhythm,” he said.

This supports normal bowel movements, reduces bloating and encourages a healthier gut environment without placing unnecessary stress on the digestive tract, he added.

To restore gut health after festive feasting, Dr Yip recommended consuming fibre-rich foods – such as fruits, oats and whole grains – which help support bowel movements, as well as naturally fermented foods like yoghurt or fermented vegetables, to be taken in moderation to support gut balance.

He also recommended anti-inflammatory foods such as leafy greens and ginger and noted the importance of staying hydrated by consuming adequate fluids, especially water, to support digestion and stool consistency.

But Dr Yip said those recovering from abdominal discomfort should limit their consumption of alcohol and sugary drinks, as these can worsen dehydration and digestive irritation.

After periods of heavy eating, it is also helpful to temporarily reduce overly rich, oily or heavily processed foods while the gut settles, he added.

Other side effects of overeating include feeling drowsy or lethargic after a heavy meal – otherwise known as a food coma – as well as heartburn, which occurs due to acid reflux into the oesophagus, said Dr Kaushal Amit Sanghvi, a senior consultant at Raffles Surgical Centre.

A food coma can be avoided by opting for food high in protein rather than carbohydrates, which can help neutralise blood sugar, or going for a walk or light exercise after a heavy meal to boost the body’s oxygen levels, he wrote in an article on the Raffles Medical Group website.

Meanwhile, heartburn can be avoided by limiting consumption of greasy or oily food, as well as avoiding lying down after a heavy meal, said Dr Sanghvi, who is also a deputy medical director at Raffles Medical Group.

While a stricter diet routine and regular exercise may compensate for festive feasting, chronic overeating could lead to other health problems such as cardiovascular disease, diabetes or cancer, he added.

“While it is perfectly fine to relish food during celebratory occasions, it is important to practise mindful eating and portion control,” he said.

Beyond festive periods, maintaining gut health is about consistency, Dr Yip said.

“Regular meals, balanced nutrition with adequate fibre, physical activity, good sleep and stress management all support digestive function,” he said.

“Paying attention to early symptoms – such as persistent bloating, reflux or changes in bowel habits – and seeking medical advice when symptoms persist can help prevent minor digestive issues from becoming long-term problems.”