Enjoying the festive season doesn’t have to mean sacrificing your health or digestive discomfort. Here are some tips to help you enjoy the holiday season while keeping your digestive system in mind:

1. Mindful Eating

• Portion Control: Indulge in holiday foods, but in moderation. Small portions allow you to enjoy a variety of dishes without overwhelming your digestive system.
• Chew Slowly: Eating slowly helps break down food properly, aiding digestion and preventing bloating.
• Eat the rainbow: ensure you are consuming lots of colour in the diet. Veggies like butternut squash, sweet potatoes and green, leafy veg, as well as apples and berries are great choices. This will also provide much-needed fibre for bowel regularity as well as vital antioxidants to mop-up excess harmful free-radical molecules.

2. Gut-Friendly Foods for Christmas

• Fermented Foods: Incorporate foods like kimchi, sauerkraut, or kefir to promote a healthy gut microbiome. These are rich in probiotics which help populate our gut with good bacteria.
• Vegetables: Leafy greens like spinach, kale, and Brussels sprouts are great for digestion and full of fibre. They’re light and nutrient-packed!
• Ginger and Turmeric: Both are great for soothing your digestive system and can be used in holiday teas or sprinkled over dishes.
• Bone Broth: A soothing and gut-healing option, especially for those with sensitive stomachs.
• Apple cider vinegar: adding 20ml to 100ml of water 30 minutes before meals can help reduce bloating and digestive discomfort. We have Long Meadow Apple Cider Vinegar in store.
• Fibre: Choosing more fibre will support your gut health and keep the body’s elimination channels working well. Eat plenty of whole-grains such as oats, brown rice, beans and lentils.

3. Healthy Swaps for Christmas Recipes

• Gluten-Free Options: For those sensitive to gluten, swap traditional baking flour with gluten-free options like almond or coconut flour.
• Dairy-Free Alternatives: Try oat milk or coconut milk for creamy dishes and desserts.
• Low FODMAP Dishes: For those with IBS or digestive issues, focus on low FODMAP-friendly dishes. Avoid foods that can trigger bloating or discomfort (like onions, garlic, and certain beans). Speak to our in-house Nutritionist, Claire.

4. Hydration is Key

• Stay Hydrated: Drink plenty of water between festive drinks to support digestion. Herbal teas like peppermint, green or chamomile can also help ease bloating and promote relaxation. Also, it is important to increase water consumption when you are increasing your fibre intake.
• Alcohol: Balance is key. Kombucha can be used as a lovely alternative and a good way to give your liver a break! Kombucha is a natural probiotic source. Try a Moocha Kombucha in store.

5. Gentle Desserts

• Fruit-Based Desserts: Instead of heavy, sugary sweets, try fruit-based options like baked apples with cinnamon or chia pudding made with almond milk and topped with berries.
• Gingerbread: If you enjoy making cookies, opt for a gut-friendly gingerbread recipe using almond flour and coconut sugar.

6. Gut Health Supplements

• If you take digestive enzymes, probiotics, or other gut-friendly supplements, remember to continue them through the holidays to support your system. We recommend a digestive enzyme to support your gut bacteria over the holidays as it will be overworked as we tend to over-indulge in rich foods and drinks.

Shop TerraNova Digestive Enzymes

• Liver support: Rich diets and alcohol can disrupt the gut microbiome. Adding in some live bacteria can help soothe digestive symptoms. Bitter herbs are often recommended such as dandelion.

Shop TerraNova Dandelion, Artichoke & Cystiene Complex

Shop Viridian Milk Thistle

7. Prioritise sleep and rest

• Christmas is a busy time and where we can, we must rest and encourage a healthy sleep routine. Try some deep-breathing relaxation exercises during your lunch break or as soon as you wake in the mornings. Why not try a magnesium salt bath, add a sleep spray to your room or a few drops of lavender oil to a diffuser before bed?

Shop Viridian Magnesium Bisglycinate

With these simple changes, you can indulge in festive flavours without sacrificing your gut health. Here’s to a merry and gut-friendly Christmas!