Eat Well to Feel Well in the Winter

When the weather is this cold, it’s natural to crave something rich and hearty to fill you up. But overindulging can lead to some uncomfortable symptoms, like heartburn, nausea, bloating, and excess gas. Thankfully, you don’t have to overhaul your whole diet to feel better.

“If you frequently experience these symptoms, small dietary changes can make a big difference in how you feel after meals,” says Dr. Melanie Howell, a bariatric surgeon at Holy Name.

Gastritis happens when your stomach lining gets inflamed and damaged after eating or drinking something that irritates it, such as processed foods, sodas, and alcohol. But you don’t have to cut out all your favorites, she says. You can and should enjoy indulgences – as long as they’re not the whole meal.

“If you are craving french fries, no substitute will quite do,” says Dr. Howell. “But you can indulge in the fries while making a healthier choice for the rest of the meal. Maybe opt for a salad instead of a burger. Or maybe choose lower calorie options for your meal but allow yourself to eat dessert.”

Here are some of her other favorite ways to enjoy your favorite cold weather comforts without a side of indigestion:

• Serve appetizers on small plates to help control portions before a meal.
• Cut back on alcohol or switch to a nonalcoholic alternative all together.
• Use Greek yogurt, which has protein and probiotics, in place of sour cream. Mashed potatoes made with Greek yogurt are especially delicious!
• Substitute ground turkey for beef in chili and burgers. Turkey has lower fat and cholesterol, and many people have trouble digesting beef.
• Make a cozy winter stew with beans, broth, whole grain rice, and whatever vegetables you have on hand. Soups with beans are high in fiber and hydrating, even in colder months.
• If acid reflux is an issue, limit red sauces and tomatoes in your foods.
• Set a bowl of frozen fruit on the counter before dinner. By the time you finish eating, it will be perfectly thawed and naturally sweet.
• Overnight oats aren’t just for breakfast: Try them for dessert! They are easy to prepare, cost-effective, and packed with fiber, healthy bacteria, micronutrients, and omega-3s.

While indigestion can be benign and easily relieved with changes to your diet, if you find that you are really struggling with any of the above symptoms, please come see Dr. Howell to discuss further. To make an appointment with Dr. Howell, call 201-646-0010.