The holidays are filled with joy and indulgence, but no one welcomes digestive discomfort at the parties. As you savor rich, flavorful dishes and partake in second helpings, your gut may bear the brunt of the seasonal cheer. Add the stress of holiday planning, and your digestive system can start to push back.
While you enjoy holiday feasts, here are a few simple tips to keep your digestion in check during your holiday gatherings.
Understand Why Your Stomach Is Protesting
Rich, fatty meals often overwhelm your stomach, leading to bloating and indigestion. The stress of holiday planning can further disrupt digestion by interfering with the gut-brain connection, slowing down your body’s natural processes. Add irregular schedules—like late-night parties and fluctuating meal times—and it’s no wonder your stomach is saying, “bah humbug!”. All these factors combined can throw off your digestive rhythm, leaving you feeling less than festive.
Prepare Your Gut Ahead of Holiday Feasts
Planning ahead of your celebrations can help you avoid discomfort and enjoy your festivities more. By incorporating these three gut-friendly tips, you could prepare your digestive system better for upcoming indulgence.
- Diversify Your Diet: In the weeks leading up to the holidays, eat a wide range of plant-based foods to strengthen your gut microbes. This helps prepare your digestive system for richer meals.
- Take Probiotics: To support a healthy gut balance, consider adding probiotics to your routine a week before holiday events.
- Stay Hydrated: Drink plenty of water to prevent digestive issues and avoid dehydration.
Although feasts will await you, you can also reduce bloating and discomfort by not overeating in one sitting. Spread out your culinary enjoyment throughout the day. Alcohol can also slow your digestion and irritate the gut, so limit your consumption or stick with non-alcoholic options. If gas is your unwanted and uncomfortable holiday problem, avoid foods high in FODMAPs, such as garlic, onions, and beans. These foods can cause bloating and flatulence.
Keeping Your Gut Happy
To avoid discomfort when introducing rich holiday foods, it’s important to gradually ease your gut into them. Packing fiber, like psyllium husk, can help keep your digestion balanced, preventing issues like constipation or diarrhea.
Offer to bring appetizers, side dishes, beverages, and desserts that include gut-friendly items, such as:
Roasted Vegetables: Options like sweet potatoes, carrots, and Brussels sprouts are rich in fiber, which promotes gut health and aids digestion.
Fermented Foods: Sauerkraut, kimchi, and pickles contain probiotics that boost beneficial gut bacteria.
Bone Broth: Add warm and soothing broth which contains nutrients that support gut lining health.
Yogurt or Kefir: Both are packed with probiotics, which can help maintain a balanced gut during the holiday season.
Nuts and Seeds: Almonds, walnuts, and chia seeds offer fiber and healthy fats, both of which support digestion and reduce inflammation.
Herbal Teas: Ginger, peppermint, and chamomile teas can soothe digestive discomfort and promote gut relaxation after meals.
Incorporating these items into your holiday spread can help keep your gut happy while enjoying festive flavors.
Lastly, remember to relax. Keeping stress levels low supports smoother digestion, allowing you to enjoy the holiday season more comfortably.
Enjoy The Holidays!
We wish you the best this holiday. Let us know if there’s anything we can do to help you solve any digestive discomfort you may experience. We’re here for you.