The holidays are here—and with them, a whole lot of tempting food, extra drinks, and events that’ll have you rushing from one celebration to the next. Whether it’s grandma’s famous pie, the work holiday party appetizers, or just a few too many cocktails at your best friend’s gift exchange, this time of year can sometimes feel like a free-for-all for your stomach.
But here’s the thing: while we all want to indulge a little (or a lot) during the holidays, that doesn’t mean we have to put our gut health completely on the back burner. In fact, a little planning and care can help keep your digestion in check so you can enjoy the season without the bloat, gas, or digestive distress.
Let’s break down how you can keep your gut happy and healthy this holiday season, without turning down the mashed potatoes or skipping dessert.
1. Don’t Skip Breakfast (or Skip It Smartly)
You know that feeling when you’ve eaten nothing all day and then you finally sit down for a holiday meal? You might go a little too hard on the appetizers (or just shovel the entire plate of mashed potatoes into your face, no judgment here). Trust me, I get it. But your stomach will thank you if you can avoid “saving up” for the big meal by starving yourself all day.
Why? Because when you go into a big holiday meal ravenous, your digestion is not prepared for the volume. And on top of that, you’re more likely to overeat, which can lead to feeling sluggish and bloated.
Instead, aim for a balanced breakfast, especially one with some fiber and protein (think eggs and veggies, or oatmeal with nuts and berries). This gives your gut something to work with, helps keep blood sugar stable, and prevents you from arriving at dinner like a famished beast.
2. Balance Your Plate (No, Really)
When you finally sit down to that big holiday spread, it’s easy to fall into the trap of piling everything onto your plate in a “more is better” mindset. I’ve been there. But here’s the thing: if you want to keep your digestion on track, balance is key. It’s not just about “making room” for the indulgent stuff, like pie or mashed potatoes, it’s also about ensuring that your plate is full of gut-friendly choices.
Try to make half your plate vegetables (hello, fiber!), a quarter lean protein (turkey, chicken, or even a plant-based option), and a quarter starches or carbs. Fiber is your friend when it comes to digestion—it keeps things moving and prevents that uncomfortable bloated feeling. And protein helps keep you full longer, so you’re less likely to snack endlessly on cookies afterward.
Plus, adding a good mix of healthy fats (think avocado, olive oil, or a handful of nuts) will help your body absorb the vitamins in those veggies.
3. Don’t Forget Your Fiber (Seriously, Don’t)
I get it—the mashed potatoes and stuffing are calling your name. But while they’re delicious, they’re not doing much for your digestive system (unless you’ve got some veggies or whole grains thrown in there). Fiber is one of the key things your gut needs to keep things running smoothly.
So, while you’re eating that gorgeous feast, also try to get in some gut-friendly fiber-rich foods. Think roasted Brussels sprouts, leafy greens, or a nice big salad with plenty of veggies. Berries and whole grains (quinoa, brown rice) are also great options to round out your meal.
If you’re at a buffet-style spread, fill up your plate with a good amount of veggies before you head for the pies. Your gut (and your waistband) will thank you later.
4. Probiotics Are Your Friend—But Keep It Balanced
Let’s talk about probiotics for a minute. These little gut warriors can help keep your microbiome (the balance of good bacteria in your gut) healthy, which is key for digestion and immunity. If you’re indulging in a lot of rich, creamy, or fatty foods over the holidays, probiotics can help your gut process all that.
If you’re not already incorporating probiotics into your diet, now might be a good time to start. You can find probiotics in foods like:
- Yogurt (look for the ones with live active cultures)
- Kefir (a fermented milk drink, great for gut health)
- Sauerkraut and other fermented vegetables (add a little to your plate, especially with fatty meats)
- Kimchi
- Miso soup
But here’s the catch: don’t go crazy with probiotic supplements unless you’ve talked to your doctor. A little goes a long way, and there’s no need to overwhelm your system with too much at once.
5. Stay Hydrated (Yes, Even Between the Wine)
Listen, I get it—holiday drinks are part of the fun. But between the eggnog, wine, and other festive beverages, don’t forget to drink plenty of water. Alcohol can dehydrate you, which messes with your gut, making you feel sluggish, bloated, or just plain uncomfortable. Plus, staying hydrated helps keep digestion running smoothly.
Try to alternate between a glass of water and whatever festive drink you’re enjoying. Not only will you feel better the next day, but your gut will thank you, too. If you want to get a little fancy, infuse your water with some cucumber or lemon slices to add a little holiday cheer (without the sugar rush).
6. Move Your Body (It Doesn’t Have to Be Intense)
If you’re like me, after a big holiday meal, you just want to curl up on the couch and watch Christmas movies. But moving your body—even just a short walk—can help get things moving in your digestive system.
You don’t need to run a marathon or hit the gym for an intense workout. Even a 10-15 minute walk around the block can help your digestive system process food more efficiently, reduce that heavy feeling, and prevent post-meal bloat.
So, after your turkey dinner, grab a loved one and take a walk around the neighborhood. Not only will it support your digestion, but it’s a great way to get some fresh air and burn off that extra slice of pie.
7. Mindful Eating: Slow Down and Enjoy (Trust Me, It’s Worth It)
The holidays can be a whirlwind of excitement, but when it comes to eating, slowing down and being mindful can help your digestion tremendously. The faster you eat, the more air you swallow, which can lead to bloating and gas. Not to mention, when you scarf down your food, your body doesn’t get the signals it needs to tell you you’re full, which leads to overeating.
Instead of diving into that second plate of stuffing, take a moment to savor each bite. Chew your food slowly, focus on the flavors, and listen to your body when it says it’s full.
If you’re eating mindfully, you’ll likely find that you don’t need as much food to feel satisfied. Plus, you’ll enjoy the experience a lot more, which is really what the holidays are all about, right?
8. Don’t Stress (Seriously)
Gut health isn’t just about what you eat—it’s also about how you feel. Stress and anxiety can wreak havoc on your digestive system, making you feel bloated, constipated, or even triggering digestive issues like IBS. So, if you’re feeling stressed out about the holidays—whether it’s family dynamics, gift shopping, or just the sheer amount of food you’re about to eat—take a deep breath.
Try to find ways to de-stress during the holidays, even if it’s just taking a few moments each day to relax, meditate, or do some deep breathing. Keeping your stress levels in check will go a long way in supporting healthy digestion.
9. Intermittent Fasting: Enjoy the Holidays Without Overindulging
Okay, so we’ve talked about balanced plates and mindful eating, but what if you’re someone who follows an intermittent fasting schedule? First of all, high five! It’s a popular strategy for many people, and it can be an excellent tool for digestion and maintaining overall health—when done right.
The holidays can make fasting a little tricky, especially when meals are a big event, and there’s food around every corner. But if you’re already used to an intermittent fasting routine (whether it’s the 16:8 method, a 12-hour fasting window, or something else), you don’t have to throw it out the window just because it’s holiday time.
Here’s how you can keep it all in balance:
- Don’t Stress About Timing: The holidays are busy and unpredictable, and sometimes your usual fasting window just might not fit. If you’re at a holiday party or family meal and you’re not in the mood to eat within your regular window, don’t worry. The key is flexibility. You can adjust your eating window slightly to accommodate events—say, having a later breakfast or lunch and enjoying dinner with the family.
- Consider Your Fasting Schedule on Big Days: If you’re doing a longer fast, try to align it with a big holiday meal. For example, if you’re planning a big dinner around 5 PM, you can fast until then and enjoy your feast without feeling like you’re breaking your routine. On the flip side, if you have multiple meals planned, try to keep your eating window shorter to avoid overdoing it.
- Holiday Eating + Fasting = Mindfulness: Fasting isn’t about restricting yourself, it’s about being intentional with your eating. The holidays are a time to enjoy food, and with a fasting schedule, you can still do that without overindulging. Just make sure that when you break your fast, you’re mindful about portion sizes and the quality of the food you’re choosing.
- Listen to Your Body: Intermittent fasting works best when you listen to your own hunger cues. If you’re fasting, but find yourself feeling ravenous halfway through the day because of all the holiday goodies around you, it’s okay to adjust. Your body is the best guide here.
If you’re new to intermittent fasting or want to get more info on how it might work for you during the holidays, check out resources like The Fast Diet by Dr. Michael Mosley, or The Complete Guide to Fasting by Dr. Jason Fung. These are both great books that give deeper insights into fasting strategies and how they can be sustainable in your everyday life—even during a busy holiday season.
By incorporating intermittent fasting in a flexible, mindful way, you can enjoy the holiday season without losing sight of your health goals. Just like everything else, it’s about finding a balance that works for you. Whether you’re fasting or feasting, remember to enjoy the holiday moments—not just the food!
Resources for a Happier Gut This Holiday Season
Here are a few resources you might find useful for keeping your gut health on track:
- The Gut Health Diet Plan by Christine Bailey – A great guide for anyone looking to optimize their digestion year-round.
- Eat, Drink, and Be Healthy by Dr. Walter Willett – This book offers practical, science-backed advice on nutrition, including digestion.
- Happy Gut by Dr. Vincent Pedre – A deep dive into the importance of gut health, plus some practical tips for keeping things running smoothly.
- Probiotic Food Resources: If you want to explore more probiotic-rich foods, here’s a list from the National Library of Medicine that includes everything from kefir to tempeh.
- Mindful Eating Resources: Check out The Mindful Eating Workbook by Daniel Emotion for great strategies to help you eat more mindfully throughout the season.
Final Thoughts
The holidays are a time to enjoy good food, good company, and a little bit of indulgence. But with a little thoughtfulness and care for your gut health, you can savor the season without feeling bloated or uncomfortable. Focus on balance, hydration, and mindful eating, and your digestion will thank you. And most importantly, remember to enjoy the holiday moments—not just the food, but the time with loved ones, the laughter, and the joy of the season.
Happy holidays, and here’s to a healthy, happy gut!