'Stop brain fog and bloating' with more of two foods

As December draws near, there is going to be plenty of food around in the next few weeks that isn't good news for our guts

A nutrition expert has shed light on the winter foods that can leave people feeling bloated and sluggish. He suggests a diet abundant in fruit and vegetables to combat these symptoms.

As temperatures fall, it's tempting to reach for spicy, warming, food and extra caffeine to keep you going through the festive season. Christmas treats laden with saturated fat and additional festive alcoholic drinks are also common.

However, Kieran Jenkins from food intolerance testing company Supply Life warns that several popular holiday dishes and beverages can irritate some people's guts. This can result in them feeling low in energy and not at their best.

While a certain percentage of the population is naturally more sensitive to certain foods, adopting a mindful approach to their diets can help them feel better.

The nutritionist explained: “Around this time of year it's tempting to reach for warming, sometimes spicy foods when it’s cold outside. And while the effects of these foods vary from person to person, and depend on the amount consumed, they have the potential to be problematic in certain cases.

“Capsaicin is found in chilli and can be a natural gut irritant which can lead to symptoms including bloating and diarrhoea for some people. It’s also the time of year when people tend to drink a bit more caffeine.

"They might want a warming drink when it’s cold outside and they are racing around the shops trying to finish off their Christmas shopping. While many people drink tea and coffee without issue, for others the effects of caffeine are well observed.”

Comfort foods can provide much sought-after warmth during the colder winter months but it’s important not to overdo it, Kieran warned.

He said: “Things like rich cheeses and pigs in blankets, made with pork products, are particularly high in saturated fats and, if eaten in large volumes, have the potential to slow down the digestive system. There are also parties and social occasions during the Christmas and New Year period, where people tend to drink more alcohol than they normally would.

“Portion control can certainly be difficult to manage at this time of year. It’s not necessarily that these things are bad for you, but the problems can come when they are consumed to excess. The saying ‘everything in moderation’ is a cliche for a reason.”

If people have a food intolerance or sensitivity, symptoms can include tiredness, brain fog, stomach pain and trapped wind. Kieran recommended sticking to a healthy, balanced, diet rich in fruit and vegetables to keep fibre intake high, as well as legumes and whole grains.