Well now… the holidays are just around the corner, and while it's a time for joy, gatherings, and indulgence, it can also be a challenging time for those of us focused on gut health. Whether you’re managing IBS, IBD, or just trying to keep your gut happy, the festive season doesn’t have to throw off your progress.
With a few thoughtful strategies, you can enjoy the holidays without sacrificing your gut health. Here’s how.
Prioritise Balance, Not Perfection
The holidays are about enjoying yourself, not stressing over every bite. Aim for balance instead of perfection—enjoy your favourite treats in moderation, but make sure to include gut-friendly choices too.
Top Tips:
Fill half your plate with vegetables or greens before reaching for heavier dishes.
Pair indulgent foods with lighter, gut-friendly options, like roasted veggies or a salad.
Stay Hydrated
Amidst the holiday feasting and festivities, staying hydrated often falls to the wayside. Water supports digestion, reduces bloating, and helps your body process richer foods more effectively.
Try This:
Carry a water bottle with you to holiday events.
Alternate alcoholic drinks (if you're not abstaining) with water to stay hydrated and reduce the impact on your gut.
Choose Gut-Friendly Treats When You Can
Look for opportunities to incorporate gut-friendly treats into your holiday meals. Foods rich in fibre, probiotics, and antioxidants can help balance the more indulgent choices you make.
Suggestions:
Snack on nuts, olives, or veggie sticks with hummus.
Choose dark chocolate instead of sugary desserts—it’s rich in antioxidants and easier on digestion.
Slow Down and Savour
It’s easy to get caught up in holiday excitement and eat quickly, but slowing down can make a big difference for your digestion. Eating mindfully can help prevent overeating and give your body time to signal when it's full.
Why not:
Put your fork down between bites and chew your food thoroughly.
Enjoy conversations during meals to naturally pace yourself.
Support Digestion with Gentle Movement
After a big holiday meal, resist the urge to lie down immediately. Gentle movement can support digestion and help reduce bloating.
Ideas:
Take a leisurely walk with friends or family after a meal.
Try light stretching or yoga in the evening to aid digestion.
Don’t Skip Meals to “Save Room”
Skipping meals in anticipation of a big holiday feast can backfire, leading to overeating and discomfort. Instead, eat balanced meals throughout the day to keep your blood sugar stable and avoid digestive distress.
Instead:
Have a small, balanced breakfast with protein and fibre.
Snack on gut-friendly options like yogurt or fruit before heading to gatherings.
Enjoy the Holidays, Guilt-Free
The holidays are meant to be celebrated, and it’s possible to do so while still caring for your gut. Remember, one indulgent meal won’t undo your progress—it's what you do most of the time that matters. By planning ahead and making small adjustments, you can enjoy the festivities while staying true to your gut health goals.
If you’re looking for more practical, easy-to-follow tips on managing your gut health, check out my books, Well Now: Reclaim Your Life from Ulcerative Colitis and Get WELL NOW: Heal Your Gut to Transform Your Life. They’re full of strategies to help you navigate wellness year-round.
Hint Hint: they make a great gift too!
Wishing you all a happy, healthy holiday season! 🎄
Comments