For each of us, the holiday season holds something distinctive. For some, this embodies a period of spiritual connection. Others cherish shared traditions with family. For many, this sparks generosity. Ultimately, this time of year is shrouded in its own magic. Delicious treats And creamy cocktails included. Obviously, December is also synonymous with digestive problems (hello, travel, irregular routines and foods not very good for the intestines). But good news! You don’t need to sacrifice your digestive well-being to fully enjoy the holiday spirit. You can make space for both: celebrate with your loved ones And support your digestive system. This year, make it a holiday season for gut health. Scroll on for tips for navigating the hustle and bustle of the holidays without feeling helpless.
Featured image from our interview with Roxana Saidi by Suruchi Avasthi
How to *not* support your gut health
Let’s start here. Often, gut health pests are subtle. Think: skipping meals, drinking too much coffeedrink too little water, and wobbly sleep. If we don’t identify and treat these sneaky culprits, we can’t maintain a thriving digestive system. So start small. Go to bed 15 minutes earlier than usual. Fill your water bottle right before bed for easy hydration in the morning. Throw a extra snack in your bag. And if stress is at an all-time high, don’t underestimate the power of communicating your stressors to loved ones, friends, or a trusted therapist.
Get the best nutritional bang for your buck
When it comes to increasing your good gut bacteria, you want to make sure you’re actually absorbent what you put in your body. In other words, a bite of kimchi isn’t going to outshine a plate of highly processed ingredients, refined sugar and artificial additives. Capiche? With the holidays in mind when it comes to gut health, here are some dietary tips to optimize nutrient absorption.
Eat the rainbow
A balanced diet ensures that you receive a wide range of essential vitamins and minerals needed for proper absorption. Try adding something green, orange, red, and/or purple to most meals!
Pair iron-rich foods with vitamin C
Did you know that you can improve iron absorption by pairing it with foods rich in vitamin C? For example, add citrus fruits, peppers or tomatoes to your iron-rich meals—red meat, dark poultry, oysters, lentils, dark leafy vegetables, etc.
Include healthy fats
Healthy fats, such as those found in avocados, nuts, seeds and olive oil, aid the absorption of fat-soluble vitamins (A, D, E and K). Include these fats in your meals to improve the absorption of beneficial gut bacteria.
Cook your vegetables
Avoid raw produce and opt for roasting and sautéing. For example, cooking tomatoes releases lycopenean antioxidant linked to various health benefits, including improved digestive health.
Eat fermented foods
Fermented foods, like yogurt, kefir, sauerkraut, and kimchi, contain probiotics that support a healthy gut microbiome. A well-balanced gut improves nutrient absorption and overall digestion.
Practice mindful eating
Pay attention to your meals and practice mindful eating. Chew your food thoroughly because the digestive process begins in the mouth with enzymes in saliva breaking down carbohydrates.
Moderate your caffeine and alcohol consumption
Although this is easier said than done during the holidays, a caffeine And alcohol may interfere with beneficial gut bacteria. Consume these drinks in moderation.
Don’t forget your supplements
When it comes to monitoring your gut health during the holidays, basic supplements work wonders. Stock up on your probiotics And magnesium before hitting the road. These two elements are essential for maintaining the balance of gut health. Additionally, consider collagen Or colostrum. By strengthening the mucous layer, collagen helps prevent the penetration of harmful substances and promotes overall digestive health. Colostrum works the same way (if not, more powerful!). Even adaptogens, like ashwagandhacan help the body adapt to stressors, thereby indirectly benefiting the gut.
10 Ways to Encourage a Healthy Gut
Inevitably, we all want to feel better during the holidays (while savoring the much-anticipated moment of the season). comfort food). With practicality at the forefront, here are 10 ways to prioritize your digestive health as the year ends.
1. Prioritize hydration on the go
Amid the hustle and bustle of vacation travel, it’s easy to forget the simplest remedy for maintaining good gut health: water. Staying adequately hydrated aids digestion, helps flush out toxins, and promotes overall well-being. Invest in a reusable water bottle to take with you anywhere, ensuring you have a handy hydration companion during family visits, airport layovers or road trips.
2. Prepare fiber-friendly snacks
Long journeys often lead to unhealthy snack choices, especially when faced with limited options at airports or gas stations. Fight this by bringing your own intestinal snacks, such as nuts, seeds, roasted chickpeas or whole fruits. Not only does this keep your digestive system happy, but it also prevents you from succumbing to the lure of less nutritious alternatives.
3. Take advantage of the power of probiotics
Maintaining a healthy balance of gut bacteria becomes even more crucial during the holiday season. Probiotics, found in fermented foods like yogurt, kefir and sauerkraut, can support a thriving gut microbiome. Manufacturing cold cuts? Incorporate these foods into your holiday spread to support digestion and strengthen your immune system, helping you stay resilient in the face of holiday stressors.
4. Embrace mindful eating amid family celebrations
Holiday get-togethers often mean indulging in feasts that can tax your digestive system. Practical eat mindfully savoring each bite, chewing slowly, and paying attention to your body’s fullness signals. This not only aids digestion, but also allows you to enjoy seasonal flavors without overloading your gut.
5. Plan balanced meals in advance
Anticipate irregular meal times during the holidays by planning balanced meals in advance. Make sure your plate has a colorful assortment of fruits, vegetables, proteins and whole grains. This preventative approach helps you maintain a nutrient-rich diet, even in the face of the temptations of holiday treats. When in doubt, don’t skip breakfast.
6. Opt for strategic indulgences
While it’s totally acceptable (read: encouraged!) to enjoy holiday treats, strategic indulgences can make a significant difference. Choose your moments wisely and savor them special desserts Or decadent dishes without overdoing it. This way, you can treat yourself without letting your instincts feel overwhelmed.
7. Incorporate Gut-Healing Herbs and Spices
Give your digestive system an extra boost by incorporating gut-healing herbs and spices into your holiday cooking. Ginger, peppermint, fennel and turmeric are known for their digestive benefits. Experiment by adding these tasty elements to your dishes or enjoy them in teas to soothe your stomach after a heavy meal. Take your tea bags with you!
8. Stay active no matter where you are
Maintaining an active lifestyle can be difficult during the holidays, especially when routines are disrupted. Combat this by incorporating short bursts of physical activity into your day. Whether it’s a brisk walk after a meal, a quick workout in your hotel room, or a dance session at a family gathering, staying active promotes healthy digestion .
9. Prioritize sleep for gut health
Amid the excitement of the holidays, it’s crucial not neglect your sleep. A well-rested body is better equipped to cope with the demands of the holiday season, including maintaining optimal gut health. Prioritize one consistent sleep schedulecreate a relaxing bedtime routine and make sure you get enough rest to support your overall well-being.
10. Practice stress reduction techniques
Last but not least, (try to) manage your stress. The holidays are full of emotions and stress has a direct impact on your digestive system. Incorporate stress reduction techniques such as deep breathingmeditation or gentle yoga into your routine to keep your mind and gut in harmony.
An unforgettable holiday season
It goes without saying, but the holidays are a time for celebration, not digestive upset. By incorporating these 10 tips into your festive routine, you can find a balance between indulgence and prioritize your gut health (the best of both worlds). Remember, it’s all about making conscious choices, staying hydrated, and taking a holistic approach to your well-being. Savor the season And let your instincts join in the celebration.
