6 Ways to Support Gut Health During the Holidays

Whether or not you struggle with gut health regularly, the end of year is a common time to experience less than optimal digestion. With busier schedules and extra celebrations, you are more likely to be out of your routine and eating foods that you may not eat on a regular basis. Both of these can put stress on your gut and lead to increased feelings of bloating, reflux or indigestion.

While this may be a common experience, it doesn’t have to be that way. There are simple habits you can incorporate into your holiday (and everyday) routine that will help keep your gut health on point.

1. Don’t skip meals. It might seem like a good idea to eat less during the day before a holiday party or skip breakfast after a more indulgent evening than usual, however, this actually makes you more likely to experience digestive discomforts. Your gut likes routine so the more you can stick to your regular eating schedule the better things will go. Going long periods without eating also causes imbalanced blood sugar and excess cortisol release which contributes to digestive symptoms like bloating.
2. Balance your plate. Aiming to include all the food groups (carbs, protein, fat and fiber) at each meal will also help keep your blood sugar balanced. Again, balanced blood sugar and optimal digestion go hand in hand. If you’re having a celebratory meal, you don’t have to stress about having a perfectly balanced plate, but making sure you’re including some fiber here and there will help keep you more regular (and will probably help you feel better the next day as well.)
3. Make time for sleep. Sleep is your body’s (and your gut’s) ultimate reset and too many night’s of poor sleep will eventually take its toll. Obviously during the holidays you’re likely to have a few more late nights than usual but your gut will thank you if you prioritize catching up when you can. Take advantage of the nights that you can go to bed a little earlier and pay attention to your alcohol intake. Alcohol drastically reduces sleep quality (even just a drink or two) so when social events start to stack up be mindful of when you might benefit from passing on that glass of wine.
4. Stay hydrated. It seems simple but your body just works better when it’s not dehydrated. Again, more celebrations often lead to more coffee, more alcohol and more chaos – all of which mean you need more water. Help you digestion work more optimally after holiday parties or more indulgent meals with water and minerals (sodium and potassium are key components in stomach acid.) You can use powdered electrolytes (such as LMNT, Cure, Ultima, etc) or make your own “mineral mocktail” with coconut water, lime juice and sea salt.
5. Boost digestion with bitters. It’s normal during the holidays to eat foods that might not be part of your usual routine but that means your gut is likely working a little harder than usual, too. Bitter foods stimulate secretion of digestive juices and enzymes throughout the digestive tract helping your gut break down and absorb food more efficiently. Taking digestive bitters, a concentration of bitter herbs, 10-15 minutes before meals is a great way to support your gut and avoid common symptoms like bloating, constipation and indigestion. My favorite options are Organic Olivia’s Digestive Juice and Urban Moonshine Digestive Bitters.
6. Move your body. Travel, and being out of routine in general, is a very common time to experience constipation, which is nobody’s favorite way to spend the holidays. Daily movement helps keep your digestion moving, too. No need to hit the gym every morning of your vacation, but incorporating some gentle movement, such as walking or yoga, will go a long way. Going for a 10-15 minute walk after meals supports both digestion and balanced blood sugar.

During more chaotic times (such as the holidays or travel) I also like to give my gut extra support with a high quality probiotic. My go-to is MegaSporeBiotic by Microbiome Labs (available through my Fullscript dispensary). Alternatively, incorporate daily servings of fermented foods – such as yogurt, sauerkraut, kimchi and miso.

All of these habits are helpful for supporting gut health year round, not just during the holidays, but I find it’s especially helpful to have simple things to focus on during this time so you don’t feel like you have to sacrifice your celebrations for your digestion, or vice versa. When you make these habits a part of your daily routine it becomes easier and easier to flow through different seasons while finding a balance between enjoying yourself and feeling good which is the ultimate marker of health, in my opinion.

If you’re looking for more support with your gut health, taking the stress out of eating and creating sustainable habits that help you feel your best, I’d love to work with you in my 1:1 programs. Learn more about my program options here or apply for a free clarity call so we can chat!