Guilt-Free Holiday Gatherings: How to Enjoy Food and Support Your Gut

The holidays are meant to be a time of joy as well as often connecting with loved ones, with food many times at the center. However, it can also bring digestive challenges for many. 

I’m going to share with you eight helpful tips for coming out on the other side with your gut health after Christmas and the New Year, rather than feeling miserable.  From pre-planning your meals to incorporating movement, I’ve got you covered.  So, let’s dive in!

1. Plan ahead to bring food if you need to.  That way you know there is something that will agree with you.  Sharing a dish with others can be fun too! 
2. Eat regular meals.  When we skip meals in order to eat more later on in the day, our blood sugar often becomes imbalanced, setting us up for stress and inflammation in the gut and the rest of the body. 
3. Balance your plate with protein, whole-food carbohydrates, and fat.  This will help you feel satiated, balance blood sugar, and help you avoid overeating.
4. Consider taking a container to fill with leftovers from the meal so you don’t feel like you have to stuff yourself and feel miserable. 
5. Avoid spending time feeling guilty over eating a certain food.  The guilt can cause more stress on the body often more than the food!  Instead decide ahead of time what you may want to eat, enjoy and savor each bite, and then let it go. 
6. Use bitters before a meal to support digestion, and use them for symptom relief if needed, bloating, or gas.
7. Go for a walk.  Walking helps support gastric motility, helps prevent constipation, and can increase your beneficial gut bugs.  It’s also a great way to decrease cortisol, one of our main stress hormones!
8. Focus on gathering with loved ones instead of isolating yourself due to food and digestive challenges.  Studies show that social connection strengthens your immune system (your gut is where the majority of your immune system is located) and helps you recover from disease faster.₁

I hope these tips have been helpful, and that your holidays are blessed with meaningful memories and joyful celebrations, minus the gut issues!

References:

1. https://ccare.stanford.edu/uncategorized/connectedness-health-the-science-of-social-connection-infographic/