It’s a common scenario during the holidays: faced with an abundance of delicious treats and hearty meals, you indulge a little too much, and soon your stomach protests.
The holidays are synonymous with good food, good company, and, for many, overindulgence. While it’s hard to say no to a second helping of your favorite pie or your aunt’s famous stuffing, our digestive system often bears the brunt of these culinary excesses.
Fortunately, there are practical ways to enjoy the festivities while keeping your gut happy. According to Jessica Scoffield, an associate professor at the University of Alabama at Birmingham Department of Microbiology, maintaining balance and adopting mindful eating habits can make all the difference.
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“As we enjoy our favorite dishes with our family this holiday season, it is important to remember that moderation is key,” Scoffield emphasizes. “Pay attention to when you’re full, and make time for exercise during the holidays to kick off the new year on the right track.”
To help navigate the holiday season without compromising gut health, Scoffield shares five simple yet effective strategies:
1. Choose Fiber-Rich Foods
Holiday spreads often emphasize decadent, carb-heavy dishes like mashed potatoes, rolls, and stuffing. While these comfort foods are undeniably delicious, it’s essential to include fiber-rich foods like vegetables, whole grains, and legumes.
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“Fiber contributes to healthy digestion and helps prevent constipation by feeding beneficial bacteria in the gut,” Scoffield explains. Incorporating dishes like roasted Brussels sprouts, sweet potato casserole with oats, or a quinoa salad can add a festive yet fiber-packed touch to your meal.
Tip: If you’re bringing a dish to a holiday party, consider preparing a vibrant, veggie-forward side dish or a salad with leafy greens, nuts, and seeds for added fiber.
RELATED: 5 Surprisingly Unhealthy Foods To Avoid This Holiday Season
2. Stay Hydrated
With the allure of seasonal drinks like creamy eggnog, spiked cider, and holiday cocktails, water consumption often takes a back seat. However, staying hydrated is crucial for digestion. Water aids in breaking down food, supports nutrient absorption, and ensures smooth movement through the intestines.
Scoffield advises drinking a glass of water before meals to help curb overindulgence and improve digestion. Alternating between water and festive drinks can also help you stay hydrated without forgoing seasonal favorites.
For an extra gut-friendly boost, try adding a slice of lemon or cucumber to your water. These natural flavors can make plain water more appealing during a season filled with sugary temptations.
3. Practice Mindful Eating
The excitement of holiday gatherings often leads to eating quickly or absentmindedly, which can hinder digestion. Scoffield highlights the importance of eating slowly and paying attention to your body’s signals.
“Eating too quickly can overwhelm your digestive system, leaving you feeling bloated and uncomfortable,” she says. By slowing down, you allow your body to signal when you’re full, reducing the risk of overeating.
Mindful eating also enhances your enjoyment of the food. Take smaller bites, savor the flavors, and appreciate the time and effort that went into preparing each dish.
4. Include Probiotics
The holiday season can throw off the balance of your gut microbiome, especially when indulging in heavy, rich foods. Probiotics, which are beneficial bacteria, can help restore this balance.
“Foods like yogurt, kefir, sauerkraut, kimchi, and kombucha are natural sources of probiotics,” says Scoffield. Incorporating these foods into your diet can support gut health, especially during periods of dietary excess.
If you’re not a fan of probiotic-rich foods, supplements are another option. Consult with a healthcare provider to choose the right probiotic for your needs.
5. Keep Moving
After a big holiday meal, the temptation to curl up on the couch and nap is strong, but Scoffield recommends gentle movement instead. Physical activity aids digestion by stimulating intestinal contractions, which can reduce bloating and help food move through your system more efficiently.
“Even a short walk after a meal can have significant benefits for digestion,” Scoffield explains. Whether it’s a family stroll around the neighborhood or a playful game of tag with the kids, staying active can be both enjoyable and beneficial.
If you can’t squeeze in a walk, consider gentle stretches or yoga poses, which can also support digestion and alleviate discomfort.
The Bottom Line
The holidays are meant to be enjoyed, and food is an integral part of the celebrations. With a few mindful adjustments, you can savor every bite without compromising your gut health.
By incorporating fiber-rich foods, staying hydrated, eating mindfully, embracing probiotics, and keeping active, you’ll set yourself up for a healthier and more comfortable holiday season. And who knows? These habits might even inspire a healthier routine for the year ahead.
So go ahead — indulge in your favorite treats, but do so with a little moderation and a lot of care for your gut. Your digestive system will thank you!
