Overindulgence is practically part of the festive season — whether it’s one too many mince pies, a heavy Christmas dinner, or a celebratory drink (or three). The result? Bloating, sluggishness, headaches and digestive discomfort.
While prevention is always best, the right supplements can help your body recover faster and reduce the symptoms of overeating or drinking.
1. Digestive Enzymes
After a heavy meal, your digestive system can feel overwhelmed.
We naturally produce digestive enzymes, but when we have overindulged, digestive enzymes are one of the go-to supplements for overindulgence.
Digestive enzyme supplements contain enzymes like amylase, lipase, and protease that help break down carbohydrates, fats, and proteins more efficiently.
Benefits:
- Helps reduce bloating
- Improves nutrient absorption
- Supports digestion after large meals
How to use: Take digestive enzymes just before a large meal to support digestion. (perfect before Christmas dinner).
Special Offer: Get high-quality digestive enzymes from Biocare using my discount code P7891 at checkout — click here to shop.
2. Probiotics
Overindulgence can disrupt the balance of good bacteria in your gut, especially if the meal is high in sugar or processed foods as this will help feed pathogenic gut bacteria, leading to digestive woes and symptoms of IBS.
Also, high amounts of alcohol can negatively affect gut health, potentially causing Leaky Gut.
Please read my blog on Supplements for Gut Health.
Probiotic supplements help support gut health, by improving digestion and reducing bloating and discomfort.
You can also read my blog on the best probiotics for gut support.
How to use: To support gut health, incorporate a high-quality probiotic daily or take one after a particularly heavy meal. For guidance on this please ask the advice of a Nutritional Therapist.
Another way to support probiotics is to feed these good gut bacteria with prebiotics. You can add good-quality prebiotic fiber to food on drinks. A good option is Myota Prebiotics.
Save on the Myota Gut Booster: Use discount code ULTIMATE20 at checkout for a 20% discount — click here to shop Myota.
3. Milk Thistle
If your overindulgence includes alcohol, milk thistle is an excellent supplement for overindulgence.
This herbal supplement contains silymarin, which is known to support liver detoxification and reduce oxidative stress caused by alcohol consumption.
Benefits:
- Supports liver detoxification
- Helps minimise oxidative stress
- Useful before and after drinking
Take 3 days before a drinking session! For more tips on Natural Hangover Cures check out my article
Exclusive Discount: Save on a good quality milk thistle supplement from Cytoplan with code CYT35104-35-10 shop here.
4. Activated Charcoal
Activated charcoal is excellent for absorbing toxins and reducing gas and bloating.
It’s particularly helpful if your overindulgence involves greasy or fried foods.
However, please note, it should be used sparingly, as it can also absorb beneficial nutrients.
How to use: Take activated charcoal capsules within a few hours of your meal. Avoid frequent use to prevent nutrient depletion.
5. Ginger
Ginger is well known for its anti-nausea, anti-inflammatory and stomach-soothing properties — ideal if you feel queasy after food or the morning after a night out.
Benefits:
- Calms an upset stomach
- Reduces nausea
- Supports digestion
How to use: Take ginger capsules after eating, or drink ginger tea the next morning.
6. Electrolytes
If alcohol was part of your overindulgence, dehydration is likely to be a concern.
Electrolyte supplements replenish lost minerals like sodium, potassium, and magnesium, helping you rehydrate and recover more quickly.
How to use: Mix an electrolyte powder into water and sip throughout the day after your indulgence, or better still make an electrolyte drink up before you hit the sack after a heavy night and you’ll be ‘one step ahead of the game’.
7. Zinc Carnosine and L-Glutamine
These two supplements are found in together in one product called Rezcue.
zinc carnosine and L-glutamine — are particularly beneficial after overindulgence. Zinc carnosine is well-known for supporting the integrity of the stomach lining and soothing digestive discomfort, making it ideal after heavy or rich meals.
L-glutamine, one of the most important amino acids for gut repair, helps support the intestinal barrier and promotes a healthy gut environment — especially useful if alcohol or overeating has irritated your digestive system. Together, they help calm the gut, support recovery, and get your digestion back on track quickly.
Special Offer: Save 20% on Thera Nordic Rezcue with discount code JONATHANCARTER — click here to shop Rezcue.
Final Thoughts
Overindulgence happens — especially at Christmas — but these supplements can make recovery quicker and more comfortable. Pair them with good sleep, hydration and balanced meals, and you’ll bounce back in no time.
Also, to have a less guilty Christmas it is worth remembering there are many benefits of Christmas food and drink.
Please read my blog on the Nutritional Benefits of Christmas Food.
If you want personalised supplement guidance, you can book a Nutrition Consultation or Personal Training session with me (online or in Sutton Coldfield/Birmingham). For a complete approach, you can also combine both services Nutritional Therapy and Personal Training.
Always consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions.
