Little-known Japanese trick will stop you feeling bloated over Christmas

29 December 2023 , 10:10

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Bloating can be seriously uncomfortable. (Image: Getty Images)

Bloating is one of the worst parts of the festive season.

Self-indulgence goes hand in hand with Christmas for many people: from selection boxes of chocolate biscuits, nuts, and snacks, all the way to the main event itself - the roast dinner - there's more than enough for everyone to feast on during the festive period.

This can, unfortunately, leave many people suffering from uncomfortable bloating during Christmas Day, putting a dampener on the celebrations and the quality time you're spending with your family and other loved ones. Luckily there is a little-known Japanese saying that could help you banish the bloat for good, and it's incredibly simple to put into action.

This Japanese trick requires you to eat mindfully and stay in the present moment as you tuck into your favourite treats over the festive season. If you manage to do that, you could find any uncomfortable bloating you have been suffering from significantly reduced.

The saying in question is 'hara hachi bu' and it translates to "eat until you are 80 percent full" in English. The meaning here is pretty simple, eat during periods of hunger, but once you're satisfied, take a pause and don't keep going simply because the food is there in front of you.

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According to the BBC, "overeating may put added stress on your digestive system" which in turn can cause bloating and the discomfort that comes with it.

The NHS explains that bloating is most often caused by an excess of gas in the stomach and that certain foods - like cabbage or sugary processed foods - can make this worse, as can eating really large meals.

They recommend swapping to smaller but more regular meals if you find yourself suffering from uncomfortable bloating regularly - which is a pretty similar principle to the Japanese trick: eating up to 80 percent may mean that you feel like something else sooner, but it will prevent you from painful levels of fullness and bloating.

"Try to focus on enjoying the moment and the food," the BBC explains, "by eating only when you are hungry and stopping when you are satisfied. This allows your digestive system to work efficiently, so you're less likely to feel uncomfortable."

This eating until 80% principle is one of the core foundations of the ' Blue Zones Diet' which examined the lifestyles enjoyed by communities in five different areas, all of which have long life spans and low levels of serious diseases like cancer or diabetes.

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Emma Mackenzie