Nobody wants to talk about it, but it’s a HUGE problem!

As a registered dietitian, I get a lot of questions about how to avoid digestive distress. It’s sort of a “forbidden” topic and nobody wants to talk about it, but it needs to be addressed! So here are some ways that you can avoid the embarrassing digestive disasters on your next big night out such as a date, work event, or even just being in the company of other people.

When it comes to a night out, most of us take a lot of time investing energy into choosing the perfect outfit, doing our makeup, hair and nails, the whole shebang. But when it comes time for the actual event, we kind of forget about all of the important things when it comes to still continuing to feel good and look good as we go through the night.

Here are my best tips to avoid a lot of the embarrassing digestive disasters that happen to the best of us:

Drinks & Cocktails

carbonated beverages and gas and bloating

When you get to your event, you definitely want to put effort into making sure that the drinks and cocktails you are choosing are going to set you up for success. Make sure to avoid the fizzy drinks, champagne, beer, mixing soda in with your cocktails and having any kind of carbonated beverages. The carbonation tends to build up in our stomach contributing to a lot of gas and bloating, and believe it or not, at some point it’s going to have to come out of one end or the other!

To avoid this, we want to stick to something safe like a Tito’s vodka with a water and maybe a couple slices of citrus fruit.

Ditch The Straw

I know that a lot of times we can be pretty anxious or nervous, so we want to put the straw in our mouth and chew on it and sip our drink with a straw, but I encourage you to skip the straw. When we drink out of straws it causes us to suck in a lot of additional air and that contributes to more gas build-up and bloating, leaving us feeling absolutely miserable, so skip the straw just to be on the safe side.

Navigating The Menu

eating out guide to avoiding gas and bloating

When choosing an entrée, you definitely want to try to avoid a lot of the fattier fare. You want to make sure to avoid things like prime rib cuts, any kind of creamy or rich pasta, soup or casserole dish. These foods tend to be difficult to digest leaving us feeling very full, because it slows down how fast our stomach empties and this contributes to gas and bloating over the course of our meal.

Then we are left at the table desperately needing to undo the button on our pants, yikes! We want to try and avoid that as much as possible right?

When choosing side dishes, we all know it’s important to try and incorporate vegetables, however this is the one time you definitely want to try and avoid the cruciferous vegetables. So things like broccoli, cauliflower, Brussels sprouts, and kale we want to avoid because these foods contain oligosaccharides that are difficult for our bodies to digest and they contribute to leaving us feeling full, bloated, and extremely gassy.

If you have any room for dessert, you want to make sure you set yourself up for success. If you are lactose intolerant, you definitely want to avoid any desserts made with dairy products such as milk or heavy cream. The lactose sugar can’t be broken down, and this will leave you questioning what’s going to happen next, and you don’t want that!

We also want to avoid the high fructose fruits like apples, pears, and peaches. These fruits are going to be a lot harder for your body to digest and break down, so instead go for the dessert options that contain things like bananas, berries, and kiwi…these will be a much safer bet.

Once your meal is over, you might be worried about your breath. It’s really important to remember to ditch the sugar free gums and mints; these items often contain a lot of sugar alcohols which the body cannot digest, and this will leave you walking away from your date marching to your own tune and you definitely do not want that. Skipping the gum will also help you reduce how much air you’re sucking in and you will not regret that either.

So what do I need to do??

So now that you know some of things you need to avoid, let’s talk about a few things you can to do to help reduce any of your typical tummy troubles on your big night out.

Instead of doing the gum and mints, try carrying something like an essential oil in your purse where you can just drop a few drops onto your tongue. I love the oil from Doterra that contains peppermint and ginger because help to reduce any bad breath, but they also help to settle any kind of gas and bloating that you may be experiencing from foods that you ate.

Another tip is to make sure that you are taking a good quality probiotic every single day. This will ensure that you are helping to balance out the good and bad bacteria in our gut, and remember, the bad guys like to cause trouble so we want to even them out as much as possible.

Another thing that you can do on a regular basis is incorporate some collagen powder in your daily routine. The collagen helps to rebuild the mucosal lining that lines the digestive tract, which will help increase our ability to digest and absorb food, which ultimately will reduce any of the digestive problems we normally experience. I love this Further Foods brand and they also have little individual packets that you can carry around make it super convenient to fit this in your daily schedule. (use the code NUTRITIONVIXEN at checkout to get a discount!)

further food collagen peptides discount code

Charcoal for tummy troubles??

And finally, one of my absolute favorite secrets to reducing tummy trouble is activated charcoal. I love the Bulletproof brand and I always carry a couple capsules in my purse, especially if I have a big night out and I’m worried about not fitting into my dress by the end of the night because of gas and bloating. You can pop one or two of these in right before your meals and they will help to resolve any kind of digestive distress you might experience.

You can get this on Amazon pretty cheap too, see below!

I hope some of these tips will help set you up for success and avoid the embarrassing digestive disasters on your next big night out!


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