The weeks between Thanksgiving and New Year’s are often filled with delicious sweets and alcohol-fueled parties, not to mention lots of family time. Here’s how you can maintain a healthy diet and keep your digestive system happy with gut-friendly foods—without giving up all the fun. Spoiler: It’s all about what you add to your plate. Not what you remove.
With the holiday season fast approaching, you may be wondering how your upcoming festivities might affect your health—specifically, your gut health. After all, the most wonderful time of the year is also the most full of food and alcohol. The holidays can also be very stressful and throw us out of our usual routines – two additional things that can affect the digestive system.
“Due to extra family events and travel, people tend to be very tired, stressed, and out of sync with their normal routines during the holiday season,” explains Amy Shapiro, MS, RD, founder of the dietetic practice Manhattan. Real Nutrition. “As a result, some people don’t eat enough, relying only on coffee to get them through their days. While others may only have time to eat processed foods that lack gut-friendly nutrients like fiber and probiotics.” Shapiro also says that the onslaught of parties synonymous with the season often means we collectively consume more sweets and alcohol, which can negatively affect the balance of good and bad bacteria in the gut.
The importance of gut health
While a few indulgent meals here and there aren’t going to make long-term changes to your gut health, problems can arise when indulgence becomes the status quo, explains gut health nutritionist Amanda Sauceda, MS, RD.
“The gut microbiome consists of trillions of bacteria that break down fiber from food. This process produces short-chain fatty acids (SCFA), which help maintain gut health and aid other areas of wellness, including bone health and immunity. When the gut doesn’t get the fiber it needs to make SCFAs, it can lead to an imbalance of good to bad bacteria in the gut,” explains Sauceda.
Early signs of an unbalanced gut microbiome are usually related to digestion. “You may experience bloating or constipation or diarrhea. You may also feel like foods you’ve never had a problem with seem to irritate your gut,” Sauceda says.
If you notice any of these signs, it’s time to take steps to improve the overall balance of good and bad bacteria in your gut through your diet.
Maintaining good gut health every day during the holidays with gut-friendly foods
Sure, all the parties and fancy dinners can make it difficult to feed your gut the nutrients it needs, but it’s definitely doable—it just takes a little planning. But no matter what, don’t worry too much about your diet. which will only negatively affect your microbiome. Do your best!
“I think people get too scared with their holiday diet and that creates more stress, which is bad for gut bugs in itself,” says Isabel Smith, RD, CDN, the founder of Isabel Smith Nutrition. “So first and foremost, don’t overthink your diet. Just do your best to sneak in fibrous foods like fruits, vegetables and whole grains when you’re not on holiday. That way, the more enjoyable foods and drinks will affect your bowels less when you decide to have them. Small steps can have a big impact!”
Shapiro agrees, noting that focusing on the meals you likely have the most control over, like your breakfast, lunch and afternoon snack, can make a big difference. “The key is to maximize those meals for fiber to keep the gut happy,” she says
Some easy Smith and Shapiro-approved ways to sneak more fiber into your daily routine include:
- Adding frozen cauliflower or spinach to your smoothies
- Adding vegetables to omelets and other meals – stick to frozen options to make it easier
- Adding berries and seeds to Greek yogurt
- Swap cereal for oatmeal at breakfast
- Topping toast or bagels with avocado and kimchi instead of cream cheese
- Snack on veggies with hummus or an apple with nut butter
- Roasting a large batch of vegetables for use in meals for all the weaklings
If the idea of adding more fiber to your diet stresses you out, Sauceda recommends focusing on maintaining your status quo. “Life and food can be different during this time of year, but a good gut goal is to keep as much of your diet the same as you can. Your gut likes consistency, especially with fiber-rich foods, so when you get into the holiday season, try to keep your regular fiber-filled foods in your meals.”
The role of supplements & exercise With gut-friendly foods
If you’re worried you’re not getting enough fiber during the holiday season, adding a supplement to your routine can help with digestion and keep your gut happy. “Certain supplements can help keep your gut healthy and keep you from feeling sluggish and bloated. Just make sure you work with a healthcare professional who can recommend what’s best for you,” says Smith.
Shapiro agrees and notes that the holiday season is a great time to start taking a probiotic supplement. “It can ensure you support your gut health during times of reduced nutrition and increased exposure to microbes,” she explains. “A probiotic with a prebiotic can be helpful if you’re not eating or meeting your fiber goals,” she adds.
Movement can also aid digestion. “It helps keep your bowels regular and helps promote healthy bacteria in the gut,” notes Sauceda. “A walk with your family after a holiday meal or even just taking a few steps to your office after a dinner party can be really helpful.”
Gut-friendly holiday dishes and ingredients
Will you be attending a party or hosting a meeting? You probably have some cooking to do! So why not whip up some gut-healthy dishes to add to the spread of nutrient-dense foods outlined below?
Oats
Oats contain a type of soluble fiber called beta-glucan. It forms a gel-like substance in the gut that helps keep you regular, Sauceda explains. “I love oats because you can use them to make sweet or savory dishes.”
Sauceda recommends using oats to create a delicious fruit topping or combining them with onions and chicken stock to make an alternative scotch stuffing called skirlie.
Groats
Oatmeal is a good source of gut-friendly dietary fiber and is the perfect ingredient for a holiday side dish, Sauceda says. “You can mix this wheat with some vegetables to add even more flavor and fiber.”
Interested in trying something like this? Consider whipping this dishwhich combines oatmeal with roasted vegetables, golden raisins, feta cheese and a mix of delicious spices.
Berries
“Raspberries, blackberries, blackberries and strawberries are high in fiber and low in sugar. They’re also rich in antioxidants that reduce inflammation,” says Shapiro.
Make berries part of your holiday dessert by placing them on a tray alongside chocolate truffles and holiday cookies. Alternatively, add them to a side salad or make a pretty one berry salsa to serve with meal proteins or alongside chips as an appetizer, suggests Shapiro.
Hate
Miso is a fermented paste made from soybeans that is full of beneficial bacteria that are great for the gut. “If you can, find a brand that adds probiotics, which can also help maintain gut health,” says Smith.
Miso is a flavorful addition to holiday sauces, dressings and soup bases, Smith tells HUM. “A little goes a long way, which is good since miso is also high in sodium,” she adds. Try adding it to your holiday menu with this one Miso-Maple Salmon recipe.
Lentils
Prebiotics are a type of fiber that feeds the “friendly” bacteria in the gut, and lentils are a great source of them, Sauceda says. Recommend the plugin Zucchini stuffed with lentils on your holiday table this year. “It’s really tasty and adds some hearty protein to a side dish that would otherwise have.”
Yoghurt
“Greek yogurt contains probiotics that can help maintain a healthy gut microbiome,” says Shapiro. “I suggest incorporating it into vegetable dips for your next party instead of a cream-based recipe. No one will know!”
White beet
“Curses are a winter seasonal vegetable that contains fiber and antioxidants to help balance our gut microbiome and fight free radicals in the body,” explains Shapiro. For an easy-to-make, heart-healthy side of the holiday, Shapiro recommends sautéing greens and topping them with pomegranate seeds. Get step-by-step instructions here.
onions
Another great source of prebiotics, onions are a versatile ingredient to add to savory holiday dishes, says Smith. Use them to make a side dish like this yummy one Gorgonzola dish-Grilled mushrooms and onions from Food & Wine. Or try this French onion chicken recipe by Skinnytaste.
Gut friendly foods?
Maintaining a healthy gut microbiome during the hectic holiday season can be challenging, but it’s not impossible. It just takes a little planning – and it’s worth it.
By taking the time to eat gut-friendly foods, you’re taking steps to prevent unpleasant side effects like bloating, constipation, and diarrhea so you can enjoy the holidays with your loved ones.
