The holiday season is a time for gratitude, gathering, and let’s be honest, great food! But for many, the holiday feasts can leave the gut feeling anything but thankful. Between rich dishes, larger portions, and disrupted routines, it’s easy to experience bloating, fatigue, or digestive discomfort. The good news is with a little awareness and a few strategic choices, you can support your gut microbiome and be thankful for every bite of your favorite holiday foods.
In this post, we’ll explore simple tips and tricks to help you navigate the holidays, support your gut health, and cultivate more thankfulness for a happier, healthier you in the new year.
Understanding What Your Gut Needs
Your gut is home to trillions of microbes that play essential roles in digestion, nutrient absorption, immunity, and even mood regulation. A balanced, diverse gut microbiome thrives on fiber, fermented foods, and phytonutrients—elements often missing from traditional holiday meals. During the holidays, focus on variety and moderation. Here are some ideas to help keep your gut healthy and happy through the season:
- Keep your plate full of color. Add colorful vegetables, whole grains, and lean proteins alongside your turkey and stuffing. This keeps your gut bacteria fed and your digestion on track.
- Prioritize fiber. Fiber supports healthy bowel movements and feeds beneficial gut bacteria. Foods like roasted Brussels sprouts, sweet potatoes, green beans, and pumpkin are naturally high in fiber.
- Pro tip: Add a mixed greens salad with nuts and cranberries to your meal lineup. It adds crunch, color, and gut-friendly fiber without taking up much plate real estate.
- Add probiotic and prebiotic foods. Include probiotic-rich foods such as yogurt, kefir, sauerkraut, and kimchi to introduce beneficial bacteria to your gut. Pair them with prebiotic foods like oats, bananas, garlic, and onions to help these bacteria thrive.
- Keep drinking your water. Staying hydrated is crucial for gut motility and nutrient absorption. Pair every glass of wine or coffee with a glass of water to prevent bloating and support digestion.
- Balance sugar and saturated fats. Too much refined sugar and saturated fat can disrupt your gut microbiome. Choose balance—enjoy your favorite treats in moderation and opt for fruit-forward desserts like baked apples or cranberry compote.
Gratitude for Your Gut
When you’re stressed, your body releases cortisol and adrenaline, which can slow digestion and disrupt the gut microbiome. When you feel gratitude, a positive, calming emotion, your nervous system shifts into rest-and-digest mode, promoting smoother digestion and better nutrient absorption. Here are a few ways to foster a calm, grateful gut:
- Improve digestion through mindfulness. Eat slowly and with appreciation for your food’s flavors and nourishment. Mindful eating improves digestion and nutrient absorption.
- Start a gratitude journal. People who keep gratitude journals report better sleep and more energy. Since restorative sleep supports gut repair, gratitude can help keep your digestive system balanced.
- Pair gratitude with movement. A short post-meal walk or light movement can aid digestion and regulate blood sugar levels.
- Express thanks to others. Sharing appreciation strengthens relationships and fosters positive emotions that ripple through your entire nervous system.
Cheers to a Happy Gut!
The holiday season doesn’t have to be a gut challenge. With mindful choices and a little planning, you can enjoy your favorite foods while maintaining digestive comfort and microbiome balance. Remember that gut health is built over time. Even if you indulge, getting back to balanced, nutrient-rich meals in the following days helps restore and support a resilient digestive system.
Your gut will thank you, and the team here at Mend is grateful for your continued support in helping us optimize your health journey!
This article was written by Katie Frushour, MS, RD, CSSD, a dietitian at Mend.
