During the holidays, it’s easy to chalk up heartburn, mild diarrhea or an old-fashioned tummy ache to overindulgence. If you came out of the holidays feeling a bit ill–but you don’t have a history of gastrointestinal (GI) issues–chances are you’re just suffering from the consequences of overeating.
But if you’re still feeling queasy a few days into the new year, or if you had symptoms even before entering the holiday season, it could be something other than the aftermath of your overindulgence.
Here are four possibilities to consider:
Your “Diet” Treats
So, the holidays are over, and you are committed to reducing your calorie count. But you can’t quite give up the sweets. That could explain why you are so gassy.
If you’re enjoying sugar-free ice cream and candy, you’re ingesting sugar alcohols. They aren’t alcohol, and they aren’t sugar, but they can do a number on your GI system.
Sugar alcohols are often found in sugar-free sweets, gums and cough medicine. They can cause bloating, gassiness and diarrhea. Here are some common examples:
- Sorbitol, in its synthetic form, is commonly found in sugar-free chewing gums and candies.
- Xylitol is found in sugar-free gum.
- Lactitol is often found in sugar-free ice cream, frosting, chocolate, candy, baked goods and gum. It’s also an ingredient in many reduced-sugar preserves, jams and jellies.
- Isomalt is often used in sugar-free hard candies, toffee and cough drops.
- Maltitol is found in most types of sugar-free food, especially ice cream, because it helps give foods a creamy texture.
Many of these products now bear this label: “Excess consumption may have a laxative effect.” But in many cases, you can just strike the word “excess.” A single piece of candy or scoop of ice cream with these ingredients can lead to serious gastric discomfort in some people. That’s especially true for people who already have GI issues, such as irritable bowel syndrome (IBS).
If you end up having a reaction, you just have to let it pass–so to speak–and avoid these “treats” in the future.
And speaking of IBS….
Irritable Bowel Syndrome
IBS is not one thing; rather, it’s an array of symptoms that can include cramping, abdominal pain, bloating, diarrhea and constipation.
No one is really sure what causes it, but we do know some of the triggers. And in this case, the holidays and their aftermath may indeed be the culprit. A flare-up of IBS can be triggered by rich foods, alcohol–and stress. That’s a common holiday combination.
Stress
Stress itself can lead to GI issues. This isn’t surprising, given the connection between the brain and gut. This explains the nausea–even vomiting–before a big presentation or performance, or why your stomach hurts during emotionally trying times.
This doesn’t mean your GI symptoms are imaginary, but it does mean stress can be their cause–or at the very least, exacerbate existing issues.
If you’re coming off a particularly difficult holiday season, that could be contributing to why you feel ill.
The solution, of course, is to try to reduce stress. Easier said than done of course, but two tried-and-true tricks are deep breathing and regular exercise.
Gastroenteritis–aka Stomach Flu
With gastroenteritis–the second most common illness in the U.S.–your intestines become irritated and inflamed. Symptoms include watery diarrhea and vomiting. You might also have stomach pain, cramping, fever, nausea and a headache. It’s nasty and unpleasant, but it’s not dangerous. However, diarrhea and vomiting can lead to dehydration, which is dangerous.
Drink what you can, and watch for symptoms of dehydration such as dry skin, dry mouth, dizziness and being really, really thirsty. Gastroenteritis doesn’t generally require the ministrations of a healthcare professional, but dehydration most certainly does.
Because gastroenteritis is often viral, antibiotics won’t do any good. Self-care–along with time– is generally the best treatment.
- Drink water, clear broths and some sports drinks (not the caffeinated energy drinks!). And then drink more water.
- Once you can keep food down, gradually begin to eat bland food you can easily digest. This is a good time for the BRAT diet: bananas, rice, applesauce and toast. Avoid dairy, caffeine, alcohol, and high-fat and highly seasoned foods.
Keep in mind that gastroenteritis is highly contagious.
Take Care
Self-care is a good prescription, regardless of what’s messing with your gut. Rest if you are feeling ill. Cut back on the artificially sweetened treats, drink plenty of water, limit your alcohol intake and don’t stuff yourself. When you’re up for it, get some exercise. And stay away from the eggnog.
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