The holidays are the epitome of abundance. Intimate gatherings, festive meals, and cherished traditions are the very hallmarks of this season. But as we all know, these indulgences often leave our digestion craving a little extra TLC! Fortunately, you don’t have to choose between your favorite comfort meals or supporting your gut health. With practicality in mind, we’re sharing 10 simple strategies to prioritize your gut health during holidays—without sacrificing any delicious moments. Scroll to keep your gut balanced (and thriving) amidst the tablescape of holiday treats.
How to Prioritize Gut Health During the Holidays
Good news! Supporting your gut during the holidays doesn’t require drastic changes. Focusing on small, intentional choices allows you to keep your digestive system humming along while savoring seasonal delights. (Ahem, all of these appetizers!) From adding gut-boosting foods to your meals to making mindful shifts in your daily routine, it’s about practically nurturing your digestive health. These simple strategies can help you—and your loved ones—thrive through the holiday season. With that in mind, let’s dive into 10 ways to nourish your gut all season.
1. Embrace Fermented Foods as Holiday Side Dishes
Fermented foods are hailed as gut health heroes (and for good reason). Thanks to their probiotic content, they do double duty: support digestion and balance the microbiome. But most of us overlook these nutritious powerhouses during the holidays. Why not include them in your holiday spread? Alongside your traditional side dishes, consider adding kimchi, sauerkraut, or even a homemade kefir dip to the table. These tangy, flavorful options are both festive and promote gut health. You’ll surprise and delight your guests with a beautiful platter of fermented foods.
Why it’s empowering: By incorporating these probiotic-rich foods into your meals, you’re turning gut health from an afterthought into a celebrated part of your holiday tradition. Plus, your guests will be intrigued and impressed by your creative culinary choices!
2. Use Gut-Soothing Herbal Teas in Place of Alcoholic Bevvies
The holidays come with plenty of boozy beverages. Unfortunately, these are known to wreak havoc on your gut. Instead of reaching for that second glass of wine or spiked eggnog, try swapping it out for a gut-soothing herbal tea like ginger, peppermint, or fennel. These teas are packed with micronutrients and can alleviate bloating/discomfort that typically comes from overindulging. If you’re hosting, create a “tea bar” with different options for your guests to choose from.
Why it’s empowering: Choosing herbal tea over alcohol allows you to maintain your health goals without feeling deprived. Plus, it’s a way to introduce a new holiday ritual that focuses on wellness, hygge, and cozy connection.
3. Make Gut-Friendly Mocktails for Festive Cheers
Plan to skip the alcohol but still want something fun and festive to sip? Mocktails are the perfect solution. Infuse sparkling water with ingredients like pomegranate, mint, or fresh citrus. Add in a splash of apple cider vinegar (a gut-health powerhouse) and a drizzle of raw honey or monk fruit for sweetness. Not only are mocktails hydrating, but they also support digestion, reduce bloating, and can be tailored to your taste preferences. Your guests will thank you too!
Why it’s empowering: This gut-friendly twist lets you enjoy a sophisticated drink sans the digestive discomfort of alcohol. It’s a fun way to celebrate without missing out on the festive vibes!
4. Pre-Dinner ‘Digestive Rituals’ for a Happy Gut
Before you dive into a heavier-than-usual meal, consider adopting a new ritual that primes your gut for digestion. This can be as simple as drinking a shot of apple cider vinegar diluted in water, sipping aloe vera juice, or even doing a few deep breathing exercises to calm your nervous system. You could also take a brisk 10-minute walk to stimulate digestion! These rituals help activate your digestive enzymes and reduce bloating, preparing your stomach for the upcoming meal. Like dynamic stretching before a workout, think of it as a warm-up before the big event.
Why it’s empowering: By incorporating a pre-meal digestive routine, you are actively choosing to care for your body before the rush of the holidays begins. It transforms gut health from a passive afterthought into an intentional, empowering practice.
5. Repurpose Leftovers into Gut-Boosting Soups or Stews
After holiday meals, you’re bound to have plenty of leftovers. Instead of letting them go to waste, why not turn them into gut-friendly soups and stews? Turkey, vegetables, and even mashed potatoes can be used to make a nourishing broth or a hearty stew that’s full of prebiotics like onions, garlic, and leeks—foods that support your gut microbiome. These simple, comforting meals not only help reduce food waste but also make for easy, nutrient-dense meals during the busy holiday season.
Why it’s empowering: This no-frills approach to leftovers ensures you’re still prioritizing your gut health during the holidays. It’s an efficient, sustainable way to continue nourishing your body without sacrificing flavor.
6. Create a ‘Gut Health Basket’ for Holiday Gifting
We won’t say no to a tin of holiday cookies, but gift-giving doesn’t have to be all about sugary treats. Why not give the gift of gut health with a specially curated gut health basket? You can fill it with probiotic-rich foods like pickled onions, kefir, grain-free granola, as well as prebiotic foods like apples and artichokes. Add a recipe for a gut-boosting holiday dish or a packet of herbal tea to complete the gift. It’s a thoughtful and unique way to show loved ones that you care about their well-being—especially during a time of year that can be taxing on digestion.
Why it’s empowering: Giving a gut health basket not only supports the health of your loved ones but also spreads the message of self-care and wellness. It encourages others to consider their gut health during the holidays, making it a meaningful and impactful gift.
7. Holiday Yoga for Gut Health
Physical activity often takes a backseat in lieu of holiday feasts and festivities. It’s inevitable! That said, gentle movement—particularly yoga—can do wonders for your gut. Incorporate poses that stimulate digestion, such as twists and stretches, into your daily routine. A simple flow in the morning or a post-dinner stretch session can help relieve bloating and improve gut motility. Consider hosting a mini “holiday yoga” session with family or friends before your big meal. It can be a fun way to bond and promote digestive health together.
Why it’s empowering: Yoga during the holidays allows you to balance indulgence with self-care. It’s a gentle, mindful way to stay connected to your body, easing digestive discomfort while creating a sense of togetherness.
8. Slow Down and Savor Each Bite
Familiar with overeating during the holidays? Us too. Unfortunately, it can take a toll on our digestive system. To help, try putting your fork down between bites and taking a deep breath before continuing. This simple act gives your body time to signal when it’s full, helping to prevent overeating. Another tip: leave a 10-15 minute pause between servings. It’s easy to reach for seconds, but giving your body time to digest can help you feel more in tune with your fullness cues. Set a goal to savor each bite and stop when you’re satisfied, not stuffed (easier said than done—we get it!).
Why it’s empowering: By embracing mindful eating, you reclaim control over your body and digestion. It’s a gentle yet powerful way to prioritize your gut health during the holidays without feeling restricted.
9. Gut-Friendly Holiday Desserts (Gluten-Free, Dairy-Free, or No-Sugar Options)
Holiday desserts often have their fair share of sugar, dairy, and gluten—all of which can trigger digestive issues. But there are plenty of ways to create indulgent treats that are easy on the gut. Add these vegan and gluten-free chocolate chip cookies, this raw pumpkin cheesecake, and these salted caramel pots de creme with a sugar alternative, like monk fruit. Otherwise, opt for a fruit-forward dessert, like this apple tart. These healthier alternatives let you satisfy your sweet tooth without the post-dessert bloating.
Why it’s empowering: Offering gut-friendly desserts gives you the freedom to enjoy treats without sacrificing your digestive health. It’s a small but powerful way to take care of your body while still being part of the holiday joy.
10. Create a ‘Gut Health Countdown’ Calendar
Who says advent calendars are just for kids? Create a “gut health countdown” calendar for yourself or as a gift. Each day leading up to your holiday celebration, open a new door that reveals a gut-boosting tip, food, or activity. For example, one day might suggest drinking a glass of water with lemon first thing in the morning, while another day could highlight a gut-friendly snack or mindfulness practice.
Why it’s empowering: This creative approach brings fun and excitement to your gut health journey. It’s a playful yet practical way to incorporate small habits that make a big impact on your digestive system during the holidays.
Cheers to a Gut-Friendly Holiday Season
To bring this full circle, prioritizing gut health during the holidays doesn’t mean you have to give up all your favorite foods or traditions. In fact, it’s about discovering creative ways to support your digestion while still embracing the joy of the season. Whether you’re sipping herbal tea, experimenting with fermented foods, or starting a new mindful eating ritual, these 10 ideas offer unique, empowering ways to care for your body and make the holidays even more enjoyable. Here’s to a happy, healthy, and gut-friendly holiday season.
