Treat Your Gut Well this Holiday, You’ll Be Thankful You Did
We all know how delicious the holidays are but oftentimes the recipes, desserts and drinking habits leave us feeling less than optimal after our holiday meals. Indulging here and there can be fine, but as we know, the start of holiday season can lead to many weeks of temptation, and healthy balanced meals going out the window. This holiday season, plan ahead to keep your gut happy and healthy. A little mindfulness and planning can go a long way at keeping your body happy and your health maintained.
Why Gut Health Matters (Especially During the Holidays)
The gut is often referred to as the body’s “second brain”, it has a significant impact on our overall health. It’s responsible for everything from digestion and nutrient absorption, our immune system, and its connection to mood and mental health. * Approximately 80% of the body’s immune system resides in the gut and the gut-brain axis is a two-way communication system between the gut and the central nervous system. In fact, 90% of serotonin (a neurotransmitter that regulates mood, sleep, and appetite) is produced in the gut. ** An imbalance in the gut microbiome can disrupt this communication, contributing to mood disorders like anxiety, depression, and stress. Research suggests that a healthy gut promotes the production of neurotransmitters and reduces inflammation, positively affecting mental well-being.
While holiday meals are fun and delicious, they can throw our bodies out of balance. Overeating, heavy meals, and sugary treats can disrupt gut balance. A lot of times the holidays involve overindulging, especially in foods that aren’t balanced and can create inflammation in the body. Too much of the wrong foods can lead to slowing down your digestion and throwing off your gut microbiome, causing bloating, gas, and indigestion. Diets high in sugar are shown to create an overgrowth of bad bacteria such as candida.
Consistently ignoring your gut health can have significant long term effects, overtime these symptoms build leading to more impactful issues.
- Chronic Inflammation: Ongoing inflammation can lead to problems like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and even health issues like obesity and type 2 diabetes.
- Nutrient Malabsorption: A weakened gut might have trouble absorbing nutrients correctly, which can cause shortages in important vitamins and minerals that are needed for good health.
- Immune System Issues: Since most of the immune system is in the gut, long-term imbalance or inflammation can weaken the body’s defenses, making it easier to get infections and illnesses.
- Mood and Mental Health Issues: Poor gut health can affect the production of important chemicals like serotonin, which can lead to problems like anxiety, depression, and memory or thinking issues.
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Gut-Healthy Foods to Prioritize During the Holidays
- Fiber-rich vegetables: non-starchy vegetables like spinach, Brussels sprouts, and sweet potatoes are vital in supporting digestion. Adding more to your meals can go a long way.
Examples: Roasted vegetables, leafy green salads.
- Probiotic-rich foods: including foods like yogurt, kefir, and fermented vegetables (sauerkraut, kimchi) in holiday meals can significantly help with digestion and maintaining a healthy gut balance.
Tip: Incorporate these as sides or appetizers.
- Prebiotics to nourish your gut: Foods like garlic, onions, and oats feed healthy gut bacteria.
Examples: Use these in stuffing, soups, or dressings.
- Lean proteins: Opt for turkey, chicken, or plant-based protein sources that are easier on digestion.
- Healthy fats: Avocados, olive oil, and nuts to replace heavy creams and butter.
Tip: Make gut-friendly swaps in recipes like mashed potatoes or desserts.
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Habits to Support Gut Health During Holiday Feasts
- Portion control and mindful eating: Try to stick to smaller portions and slower eating to support better digestion. Slowing down while eating will also give your body a chance to feel fuller sooner.
- Stay hydrated: Drink plenty of water. Drinking water helps digestion and prevents dehydration from alcohol or salty foods.
- Limit sugar and alcohol: Try to choose healthier dessert options like fruit based desserts, dark chocolate, low sugar options or adding more protein and fiber to slow the absorption of sugar to your bloodstream and reduce its impact on your gut.
- Stay Active: Try to go for walks between meals to help with digestion or maintain your exercise routine through the holidays.
- Listen to your body: Pay attention to how you feel as you eat. If your body doesn’t react well to certain foods, be mindful to avoid them.
- Make gut friendly swaps: Try to add as many gut friendly options into your recipes or on your plate as you can. You can still indulge in the foods you love but lean on the gut friendly options.
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Our Favorite Gut Healthy Foods This Season
The most important part of the holidays is enjoying quality time and making memories with the ones you love. You can indulge and enjoy the things you love just remember to take care of your gut and make mindful, intentional choices through the festivities. Moderate substitutions and changes can go a long way in feeling great post holiday time. Enjoying the holidays doesn’t mean sacrificing your digestive health—you’ll be thankful you took care of your gut!
https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection *
https://alignedmodernhealth.com/why-gut-health-should-be-at-the-top-of-your-new-years-resolutions/ ***
https://www.cnbc.com/2023/12/23/eat-these-gut-friendly-foods-during-the-holidays-say-experts.html *****
https://www.giwebmd.com/blog/2021/11/15/staying-on-top-of-your-gut-health-during-the-holidays ******
https://weillcornell.org/news/tips-for-mindful-eating-during-the-winter-holidays *******