The festive season is upon us! That means it is a time for celebration where you’ll be surrounded by your loved ones at a table full of good food.

Let’s face it, the almost inevitable over-indulgence is bound to make you feel sluggish, heavy and bloated. Nobody is blaming you, as the year has been tough on everyone and we are allowed to treat ourselves every now and then.

That being said, be prepared to alleviate some of that discomfort with this list of natural foods. There won’t even be a need to go the extra mile, as you’ll find most of these ingredients in the kitchen!

1. Ginger

Ginger is a potent digestive that helps to ease indigestion, bloating and gas. It naturally stimulates digestive enzymes that curb inflammation, which is the root cause of bloating.

Tip: This versatile ingredient can be consumed with hot tea, soup or with stir fry and meat dishes. Take your pick!

2. Papaya

An enzyme in papaya called papain helps to break down protein completely, which results in less gastrointestinal discomfort. As papaya is rich in fibre and water, it will help to prevent constipation and promote a healthy digestive tract.

Tip: Cut the papaya and enjoy as is, or add them to your favourite salad. Otherwise, blend and drink away.

3. Bananas

Bananas are loaded with potassium and fibre, so they are an ideal snack to munch on the days you are feeling bloated. The potassium in bananas also helps to flush out fluid from the body.

Tip: Eat it, drink it, slice it and make a banana sandwich – you can have your banana any way you prefer. Just don’t deep fry it as it might worsen the bloat!

4. Watermelon

Not only are watermelons refreshing, but they are also rich in fibre and water. Its hydrating and water retention properties make it an ideal fruit to help relieve bloating and constipation issues naturally.

Tip: There are other ways you can enjoy watermelons apart from juicing or eating them as is. Enjoy the mouth-watering and thirst-quenching fruit in a new way by grilling them.

5. Orange

The fibre in oranges may help to reduce bloating, so it is a great choice to incorporate this tangy fruit into your diet. Oranges are also high in potassium, which helps against digestion problems.

Tip: When enjoying oranges, go a little easy on the amount. Remember to have them in oranges as the excess fibre might affect digestion.

6. Lemon

The pectin in lemon is known to improve gut health and relieve digestion issues. Incorporating lemon cubes in the daily water intake helps flush out excess fluid – especially when you are feeling extra puffy.

Tip: Health and wellness experts recommend that you start your day with a glass of warm water and lemon in it.

7. Yoghurt

Yoghurt is a quintessential probiotic food, which means that it helps to keep the gut and intestines healthy by nurturing the good bacteria in your microbiome. A healthy gut means no bloating or constipation issues, so this makes yoghurt an ideal snack when you are a little bloated.

Tip: For best results, have some yoghurt first thing in the morning before any meals, or right before you go to bed.

8. Kefir

Kefir is a great replacement for yoghurt for vegans or those who are lactose intolerant. In fact, it has more probiotics than yoghurt. Kefir helps soothe any stomach issues, including gastrointestinal discomfort, constipation and bloating.

Tip: Drink it, pour it over your breakfast cereal, make mashed potato with it, or dress your salad with it.

9. Cucumber

Like watermelon, cucumber is rich in water to help the body to flush out excess fluid. The cooling properties of cucumber are great for gut health too, to reduce swelling and tamp down inflammation.

Tip: Add some cucumber to a coleslaw dish or as an accompaniment to any meat and carb-heavy dish.

10. Coconut water

Coconut water is jam-packed with potassium and magnesium, both of which are effective remedies for bloating. It helps to regulate the body temperature, keeps you hydrated and prevents water retention as well.

Tip: Freeze coconut water into ice cubes and enjoy them on a hot day, or add them to any fruity beverage for an added flavour.

11. Fenugreek seeds

Fenugreek is a powerful anti-inflammatory that eases gastrointestinal distress. Due to its high soluble fibre content, fenugreek works great in combating constipation and cramps. It also helps to reduce inflammation, the root cause of bloating.

Tip: You can also consume fenugreek seeds raw on an empty stomach after soaking it overnight. This will help with weight loss.

12. Fennel seeds

Like fenugreek seeds, fennel is the gut’s best friend. It has anti-inflammatory properties that help to clear out excess water and gas in the body. The next time you feel discomfort from bloating, consume the seeds as they are or have them as tea.

Tip: Crush the fennel seeds before adding to your cooking or beverage, as it will add a hint of sweetness.