What RDs Eat After They’ve Overindulged

Photo: Cameron Whitman

If you’re feeling a bit more stuffed than you’d like, don’t fear—even registered dietitians sometimes overindulge! The difference? When they do it, they have an arsenal of weapons to fight off the bloated, sluggish feeling.  We reached out to steal their secrets.

Raw fruits and veggies.

Raw fruits and veggies! I make a point to limit anything packaged over the holidays since my meals tend to be less than perfect. You can find me snacking on a cold apple or sugar snap peas around the holidays!

Lisa Hayim, R.D., founder of The Well Necessities

Yogurts with berries and nuts.

If I’ve just had an indulgent night, instead of waking up miserable and full of regret, I wake up and set myself up for success with a clean, healthy breakfast. My go-to is Plain Siggi’s Yogurt with berries, raw nuts, and some high-fiber cereal. Skipping meals is never a good idea and is an unhealthy mental way to cope with indulgence. Not only does this breakfast give me the fiber, protein, and healthy fat I need, but it also helps me refocus my palate and mind to have a healthy day ahead!

Allison Aaron, R.D., founder of Nutrition Curator

A green smoothie.

A green smoothie! The combination of fruits, leafy greens, avocado, and other whole-food ingredients makes me feel instantly nourished, refreshed, and helps to detoxify my system. I also love to add in energy-boosting ingredients like matcha green tea powder and collagen protein.

—Cristal Sczebel, CHN, founder of Nutrition in the Kitch

I love my spa smoothie! This smoothie recipe contains lemons, greens, and cucumber, not only is it refreshing, but it detoxifies, decreases water retention and gets your right back on track first thing the morning after a big meal.

Kelly LeVeque, CHN, best-selling author and mbg class instructor

Fresh ginger tea.

I like to drink a strong, fresh ginger tea. It feels really warming from the inside—and it is! It helps boost metabolism and digestion. It feels instantly grounding and helps bring me back to balance when it’s getting particularly busy.

Kimberly Snyder, founder of the Beauty Detox diet and mbg class instructor

There is nothing more resetting to me than a kick of ginger. It wakes up all of my senses. If I am really feeling pokey, I will make beet-based juice with a boatload of ginger.

Kimberly Evans, R.D., founder of Whole Health Nutrition


Photo: Keilidh Ewan

Citrus. A plain bowl of a cut-up grapefruit or blood orange or even a little clementine out of the peel! It’s hydrating, which is helpful in winter (and with the abundant alcohol), refreshing, and super simple after lots of complex and typically starchy dishes.

Carlene Thomas, R.D., founder of Healthfully Ever After and Next Great Nutritionist winner


Water! Most indulgent meals are also pretty salty meals, so drinking a lot of water that night and the next day helps to cleanse the body and decrease bloating. Even though it sounds counterintuitive to consume more water to get rid of bloat (or water retention), it’s actually the best way to flush everything out of the system and start to feel healthier.

—Sammi Haber, R.D., founder of Nutrition Works NY and Next Great Nutritionistwinner

Bone broth.

I have to say a good mug of salted broth is my instant “feel-good” food. As someone with Celiac disease, the holidays mean risking sketchy ingredients that could possibly contain gluten. Broth’s healing power on the guts is perfect for making me feel my best.

Diana Rodgers, R.D., founder of Sustainable Dish


My favorite thing to instantly feel healthier is spirulina—that blue-green algae that has a host of health benefits including antioxidants, vitamins, minerals, and protein. This powder is easy to throw into a smoothie and makes me feel confident that I’m getting the vitamins I need, especially when I’m in the midst of the holiday buffet season.

Leah Silberman, R.D., founder of Tovita Nutrition

Herbal tea.

Herbal tea. I don’t go anywhere during the holidays without herbal tea of some kind. When I drink herbal tea after indulging in too much holiday food, I automatically feel less bloated and more balanced from the inside out.

Kim Suddeath, R.D., founder of Unrefined RD

Lemon water.

During the busy holiday season, I always reach for a cup of honey and ginger warm lemon water to feel instantly healthier during this busy time of year. At a time when sugar and salt consumption is at an all-time high, I like to help my digestive system perform at its best with plenty of water plus the anti-inflammatory benefits of ginger and honey.

—Emily Kyle, R.D., founder of Emily Kyle Nutrition



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