Holiday Gut Support...Without Restricting Foods!

The holiday season is all about celebrating with loved ones, sharing laughter, and of course, enjoying delicious food. But if you’re like many people, you might worry about how all those rich meals will affect your gut health. This can lead to a lot of unneeded stress, but at the same time, the thought of having to restrict any of your favorite foods may lead to even more; food restrictions and elimination diets are not exactly what anyone wants during the holidays! But the good news is that there are actually plenty of ways to support your gut health without restricting any of the foods you love. Here, I'll share some simple tips to keep your digestion happy and comfortable, while still allowing you to savor every holiday bite.

Meal Hygiene and Meal Spacing

Let’s start with something simple but often overlooked: how we eat. Taking time to practice good “meal hygiene” can make a big difference in how well we digest our food. Meal hygiene simply means being mindful of how we eat—chewing thoroughly, eating slowly, and avoiding distractions like screens. When we rush through a meal or eat while stressed, our bodies can struggle to properly digest what we eat. Instead, try to sit down, take a few deep breaths before starting your meal, and really enjoy each bite. This helps your digestive system by allowing it to fully activate, making it easier for your gut to break down the food.

Another helpful habit is meal spacing. It can be tempting to graze throughout the day, especially with all the treats around during the holidays. But giving your digestive system time to rest between meals—ideally 4-5 hours—can help support better digestion. This rest period allows your gut to perform a little “housekeeping” in between meals, clearing away leftover food particles and keeping things moving smoothly.

Sleep Hygiene and Regulating Our Internal Clock

The holidays can be busy, and sleep schedules often take a hit—late nights at gatherings, early mornings for shopping, and irregular bedtimes can all disrupt our natural rhythm. But did you know that sleep has a major impact on gut health? Our digestive system works best when we have a consistent sleep schedule because it follows the body’s natural internal clock. When we’re sleep-deprived or our schedules are all over the place, our gut can become sluggish, leading to discomfort and digestive issues.

Supporting your gut health can be as simple as sticking to a consistent sleep routine as much as possible. Try to wind down at the same time each night and aim for a good 7-8 hours of sleep. Creating a calming bedtime routine—like taking a warm bath or reading a book—can help signal to your body that it’s time to rest, making it easier for your digestive system to stay on track.

Digestive Enzymes to Reduce Digestive Load

Digestive enzymes can be a great tool to support your gut, especially when you’re enjoying bigger, richer meals. Our bodies naturally produce enzymes to help break down carbohydrates, proteins, and fats, but sometimes—especially during the holidays—the digestive load can be a bit much. Digestive enzyme supplements can give your system an extra hand by breaking down food more efficiently, which means less bloating, gas, and discomfort after meals.

You can think of digestive enzymes as a little boost for your digestive system’s efficiency. If you often feel heavy or sluggish after meals, this might be a good option to consider. You can find enzyme supplements over the counter, but it’s always a good idea to talk to a healthcare provider first to make sure you’re using the right one for your needs.

Digestion Boosters to Improve Gut Function

Digestive stimulants are another simple way to help support your gut without restricting what you eat. These are herbs or nutrients that help to increase the production of stomach acid or bile, both of which are important for breaking down food effectively. Herbal bitters are a great example of digestive stimulants. They can be taken before meals to help jumpstart your digestive system, making it easier to break down heavier foods.

The great thing about digestive stimulants is that they’re natural and gentle, and they can really make a difference when it comes to avoiding that overstuffed feeling after holiday meals.

Probiotics to Optimize the Microbiome

And finally, let’s talk about probiotics. These are the “good” bacteria that live in our gut and help keep everything running smoothly. During the holiday season, when we’re eating more sugar, drinking more alcohol, and maybe feeling a bit more stressed, our gut bacteria can get out of balance. Taking a probiotic supplement or eating probiotic-rich foods like yogurt, kefir, or sauerkraut can help keep your microbiome healthy and resilient.

Probiotics work by helping to maintain a healthy balance of gut bacteria, which in turn supports digestion, reduces bloating, and even supports your immune system—something we can all use during the colder months. Including a variety of fermented foods in your holiday meals can be an easy and tasty way to keep your gut health in check.

Bringing It All Together

Supporting your gut health during the holiday season doesn’t have to mean giving up your favorite foods or putting yourself on a strict diet. By focusing on how you eat, getting enough rest, and using some gentle digestive supports like enzymes, stimulants, and probiotics, you can keep your gut happy and healthy—all while enjoying every bite of those festive meals. The holidays are about joy and connection, and a healthy gut can help you feel your best so you can fully enjoy every moment.

If you want more information about how Naturopathic Medicine can help support your digestion over the holidays, you can check that out here!