Bloated belly after returning from work: causes and nutritionist's remedies for a flat stomach

Why does abdominal swelling appear after the holidays?

"Bloating and intestinal irregularity after returning from vacation are primarily lifestyle-related," explains Dr. Serena Missori. "Among the most common factors are changes in meal times, a different diet than usual, often consumed outside the home, and the consumption of foods to which many people may be intolerant without knowing it, or to which they already know they are intolerant but choose to take a break from their usual eating habits. Added to these factors are reduced physical activity, poor hydration, and changes in daily routine. All of this slows intestinal transit and promotes constipation, gas accumulation, and the typical feeling of a bloated stomach, which persists even after the vacation."

What to eat to reduce belly bloating after the holidays?

To help reduce bloating, you should first include a portion of protein, such as fish, and healthy fats like extra virgin olive oil, ghee, coconut oil, avocado, and olives at every main meal. If intestinal transit is significantly slowed, it's better to choose cooked vegetables, such as sautéed with garlic, extra virgin olive oil, and a pinch of chili pepper, rather than raw ones, which can increase bloating, like traditional salads. Organic kiwis are also a good option, consumed with their well-washed peel, which is rich in fiber and helps promote peristalsis. It's also important to monitor the type of water you drink, preferring water rich in bicarbonate, which can promote bowel movements in cases of constipation. Finally, whole grains are also a good option, even in their naturally gluten-free versions.

The best remedies for abdominal bloating: how to get a flat stomach naturally?

"To reduce bloating, it's important to eat slowly and chew well, avoiding overly large meals and trying to fill your stomach no more than 60-70% of its capacity," suggests Dr. Serena Missori. "It's also helpful to gradually resume physical activity, even simply walking or marching in place after meals, along with torso twisting exercises that can promote peristalsis. You should also try to limit carbonated drinks and artificial sweeteners. Digestive herbal teas with fennel or mint, and the use of spices like ginger and turmeric in cooking, which aid digestion, can be helpful in combating post-workout bloating. Self-massage of the abdomen, performed standing or lying down with your knees bent, can also help reduce bloating and stimulate intestinal transit."

Mistakes that increase abdominal swelling after the holidays

"One of the most common mistakes is not returning to healthy eating habits and continuing to eat irregularly," says the expert. "We often think that consuming lots of fruit is the best choice because it's considered light and low in calories, but for some people it can increase intestinal fermentation and bloating. Even overindulging in large raw salads can put a strain on a gut that, after the holidays, is still slow. Furthermore, it's advisable to limit ultra-processed foods, which at this stage don't help restore the balance of the intestinal microbiota."

How long does it take to deflate your belly?

"Generally, it can take two to eight weeks to completely reduce abdominal swelling, depending on the severity of the problem and its underlying causes," says the expert. "If summer eating habits have aggravated existing dysbiosis, intestinal candidiasis, or increased intestinal permeability, recovery times may be longer. The three most effective strategies are, first, to restore proper hydration by choosing water with a medium solid residue and rich in bicarbonate, preferably drunk in the morning on an empty stomach in cases of constipation. Then, return to regular fruit and vegetable consumption, favoring a balanced, fiber-rich diet. And finally, resume daily exercise and reestablish a regular routine, paying particular attention to sleep quality, as insufficient rest negatively impacts the gut and microbiota."

A typical daily anti-bloating menu

For breakfast: two poached eggs, a slice of toast, and two tablespoons of coconut oil.

As a snack: a handful of almonds and raw vegetables, such as carrots or fennel.

For lunch: grilled turkey breast, a portion of rice and some olives.

As a snack: a seasonal fruit.

For dinner: a ricotta made from sheep's whey, accompanied by sweet potatoes and a portion of mixed vegetables, both cooked and raw, dressed with extra virgin olive oil.