26 Nov 4 Simple Tips to Boost Your Digestive Health This Holiday Season
Author: Ryleigh Scott (Dietetic Intern)
The holidays are here and, let’s be honest, who can resist an extra helping of mashed potatoes or that second slice of pie? Although it may be party time for your taste buds, it may be challenging for your digestive system to keep up with all of the rich meals and sweet snacks.
As gut health dietitian nutritionists, we work with patients who struggle with SIBO, IBS, and many digestive health issues. During the holidays, many people struggle with their digestive health, and it’s not uncommon for them to experience bloating, discomfort, nausea, and other symptoms. In this blog, we’re sharing key information to keep your digestion running smoothly so you can enjoy all the holiday goodness without regretting that second slice of pie!
4 Simple Tips to Boost Your Digestive Health from St. Louis Area Dietitians
Implement Mindful Eating
Why: Experience eating, whether it’s savoring the flavors, noticing the textures, or simply appreciating the moment. During the holidays, food is everywhere, and it’s easy to eat on autopilot. Practicing mindful eating can help improve digestion by allowing your body the time it needs to process food and recognize when you’re full. Did you know it takes about 20 minutes for your stomach to send signals to your brain that you’re full?
How: Try eating without distractions like phones or TV, take smaller bites, and pause to check in with your body when you feel full. Maybe you try putting your fork down between bites, chewing slowly, and really tasting your food. It’s all about enjoying the food, and celebrating without the bloated belly afterward.
Stay Hydrated!
Why: Staying hydrated is one of the simplest, yet most support effective, ways to support your digestive health, especially during the busy holiday season. Water helps break down food, absorb nutrients, and keep things moving in your gut, preventing that uncomfortable bloating or sluggish feeling. With all the festive cocktails and sugary drinks around, it’s easy to forget about water.
How: A good strategy is to drink a glass of water before every meal and alternate alcoholic beverages with water or sparkling water. You can also sip on herbal teas, like peppermint or ginger, which can aid digestion while keeping you hydrated. If you’re out holiday shopping, consider keeping a reusable water bottle on you to remind yourself to drink throughout the day.
Ensure Fiber Intake
Why: Fiber is your digestive system’s best friend. It helps keep your system running smoothly by adding bulk to your stool and supporting healthy digestion. It can also help prevent bloating and constipation, two common holiday complaints. The good news? Adding more fiber to your meals doesn’t mean sacrificing flavor. Don’t forget: Fiber works best when it’s hydrated, helping to keep things moving smoothly through your digestive system and preventing any uncomfortable bloating or constipation. If you’re increasing your fiber intake, be sure to drink water!
How: During your holiday feasts, consider adding some roasted veggies to your plate along with other fiber-rich foods like roasted Brussels sprouts, sweet potatoes, or a hearty salad with beans. For dessert, try a fruit-based option like apple crisp with a whole-grain crumble topping or a fruit salad full of fiber-rich berries.
Strive to Stay Consistent
Why: Consistency is another key to keeping your digestive system happy, especially during the holiday season when it’s easy to skip meals or get thrown off by irregular eating patterns. Skipping meals might seem tempting when you’re busy with festivities, but it can throw off your metabolism and leave you feeling ravenous later, leading to overeating and potential digestive discomfort.
How: To stay on track, aim to eat regular, balanced meals. Don’t skip breakfast just because you’re rushing out the door for holiday shopping! If you’re busy, prep simple snacks like nuts, yogurt, or fruit to avoid getting too hungry. And remember, small, consistent meals are better for your digestion than big, heavy ones.
There you have it – four simple tips to keep your digestion on track during the holidays. By practicing mindful eating, staying hydrated, boosting your fiber intake, and maintaining consistency with your meals, you’ll set yourself up for a healthier, more comfortable holiday.
After all, you’d much rather be spending time with family and friends than in the bathroom, right? Happy holidays!
Erica Branz