The holiday season is a time for family gatherings, festive parties, holiday treats and occasional digestive upsets. Registered dietitian Ashley Koff offers advice on how to enjoy Grandma’s eggnog, holiday sweets and more.

•Mind your manners. Talking while eating, chewing gum and drinking through a straw can all cause you to swallow excess air.

•Great things do come in small packages. Enjoy those great holiday treats but set limits to just a taste or bite. The smaller portion will be better for the digestive system and can help you feel less bloated.

•Find an inner balance—of bacteria. It’s important to have a good balance of beneficial bacteria (“probiotics”) in the digestive system; not enough can lead to digestive imbalance.

•How sweet it is. Keep this in mind when reaching for a holiday treat. Sugars, dried fruit, sweeteners and juice are treats that may not be friendly to all digestive systems. Carbonated drinks like sugary sodas can make the stomach feel puffy and distended. Keep it simple: Stick to water with lemon or herbal tea.

•Underwhelm the digestive system. Calm irritability by taking a few things off the plate—literally.

•Don’t feel weighed down. Hop on the treadmill, hit the dance floor or just run around with the nieces and nephews. Working up a sweat releases fluids the body might be holding, and exercising each day can help to move food along the digestive tract. Before beginning a new exercise program or regimen, though, talk to a doctor to see what kind of activity is right.

This story is provided by State Point Media.