Holi 2025: Smart Eating Tips For A Happy Gut

The spring season, Phagun in Hindu calendar, ushers in colour, fragrance, gaiety and a sense of prosperity and general well-being. Festivals bring joy, celebration, and an abundance of irresistible extravagances from rich sweets and crispy snacks to spicy gravies. It’s hard to resist the temptation to indulge, but overindulging can lead to uncomfortable bloating and gastric issues, especially for those with sensitive guts. As in any festival, delicacies are a part of celebrations and Holi is no exception to it. During the vibrant Holi festivities, from family gatherings to late night partying, ecstasy is at its peak.

Dr Ronak Tate, Consultant-Gastroenterology at Fortis Hiranandani Hospital, Vashi, throws light on possible causes, “Foods, particularly those high in fermentable carbohydrates (FODMAPs), can contribute to gas production in the gut. Eating or drinking too quickly, chewing gums, or consuming carbonated beverages can lead to swallowing excess air, that can lead to bloating.” Treating oneself to high-sugar foods with lack of exercise during the festive season is responsible to make you feel weary and inadequate. It is recommended to hit the gym the very next day to feel normal.

Intake of bhang, the traditional elixir paste in thandai during Holi can result in euphoria, mood swings the next day, and make you feel low and lackluster. Give good rest to your body along with nutritious foods and adequate amounts of water to revitalize the system. Bingeing on food and tipping in bhang can make you get acid reflux, feel bloated, sluggish and dehydrated.

Bloating can occur due to gas production, swallowing air while acidity is the result of eating large meals, spicy or fried/fatty foods.

Control overeating

Diminish salt intake. Excess salt retains water in the body. Festive foods are high in sodium thus causing to bloat. Salt can be swapped with spices like black pepper, herbs like basil, celery, parsley, oregano and condiments like vinegar, mustard. “The overeating forces your digestive system to work overtime, often resulting in discomfort like bloating or a burning sensation. To avoid this post-festive discomfort, it’s important to practice portion control and spread out your favourite foods over several meals, rather than bingeing all at once. Prioritise gut-friendly foods like yogurt, buttermilk, and chia seeds, which help soothe digestion and promote healthy gut bacteria,” advises Vedika Premani, clinical dietician, Sir HN Reliance Foundation Hospital, Mumbai.

Stay hydrated

Dr. Ronak Tate says, “Consuming salty foods or too much sodium can cause the body to retain fluid, leading to bloating and a feeling of puffiness.” Hydration is essential, and you can make it more enjoyable by exploring herbal teas that help beat post-festive bloating. Consume natural diuretics like parsley and asparagus to relieve water retention. Another useful nutrient to relieve water retention is supplementing omeg3 in the form of fish oil, flaxseed oil and flaxseed powder.

According to Vedika Premani, “Ginger and peppermint teas are excellent choices, known to soothe the digestive system, reduce bloating, and enhance digestion. Fennel seeds are another great option because of their ability to relieve gas and bloating. A warm glass of water with lime hydrates and stimulates digestion, easing discomfort. Other natural ingredients like cumin, carom seeds (ajwain), and turmeric also aid digestion.”

Limit sugar

Starchy carbohydrate, like potatoes, are high in sugar and need to be avoided or replaced by complex carbohydrates to avoid sluggishness post festive season. Intake of probiotic like yogurt, buttermilk boosts digestive health and enhances gut absorption thereby reducing bloating.

Finally, balance is the secret to enjoying festive foods without the aftermath. Savor the celebrations without compromising your gut health as moderation and mindfulness are the best allies.

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