Simple strategies to enjoy the season without the post-holiday hassle
The holiday season brings joy, camaraderie and delightful feasting — but it can also bring bloating, slow digestion and discomfort. This has been something many of my clients complain about every year and I’m here to help! If you’re worried about how your gut will fare during the holidays, don’t worry! This Holiday Gut Health Toolkit offers simple, lesser-known strategies to keep your digestion running smoothly so you can fully enjoy the season without regrets.
1. Start with Digestive Bitters
I know, I know, just the sound of the word sends people running! Hold on to your sled because digestive bitters are a natural, time-tested way to stimulate digestive juices before meals. Made from bitter herbs like dandelion root and gentian, they prepare your stomach for heavy, rich foods by encouraging the production of stomach acid and bile. It’s not as bad as you think and some of your favorite libations may already have some of these bitters in them!
Method of Use:
Gift: Bitters can also help reduce sugar cravings, making them perfect for the holiday table!
Ginger Bitters tonic
A soothing drink to pair with holiday meals.
Ingredients:
Instructions:
Brew and cool the ginger tea.
Combine tea, bitters and lime juice in a glass with ice.
Garnish with mint for a festive touch.
2. Drink gut-friendly teas
Holiday meals are often accompanied by bloating and discomfort. Herbal teas can work wonders to ease digestion while doubling as a calming ritual.
Top picks for festive digestion:
Peppermint tea: Soothes bloating and relaxes the digestive system.
Ginger tea: It stimulates digestion and reduces nausea.
Fennel tea: Reduces gas and cramps after hearty meals.
Pro tip: Make a thermos of ginger or fennel tea to drink during holiday gatherings. It’s a subtle way to support your gut without missing out on the fun.
Digestive Mocktail with mint tea
This refreshing mocktail combines the soothing properties of peppermint tea with a festive, sparkling refreshment, perfect for sipping before or after a holiday meal.
Ingredients:
1 cup strong mint tea (cold)
1/2 cup sparkling water or club soda
1-2 teaspoons digestive bitters (optional)
1 teaspoon honey or maple syrup (optional, for sweetness)
Fresh mint leaves or lime wedge for garnish
Ice cubes
Instructions:
Make a strong cup of mint tea and let it cool completely.
Fill a glass with ice and pour in the mint tea.
Add the sparkling water or soda and mix gently.
If using, stir in digestive bitters and sweetener to taste.
Garnish with fresh mint leaves for a festive touch or use a lime wedge for a refreshing zing.
3. Chew carefully
In the rush of the holidays, it’s easy to throw away food without thinking. Unfortunately, fast food can strain your digestion. It’s important to practice slow, mindful chewing as one of the simplest yet most effective ways to ease your bowel’s workload.
Why it works:
Proper chewing breaks down food mechanically, reducing the burden on your stomach.
Saliva contains enzymes that begin the digestion of carbohydrates.
How to practice mindful chewing:
4. Support your stomach acid
Low stomach acid (common during stress or overindulgence) can cause digestion problems, especially for protein-heavy meals like turkey or roast beef. Strengthening stomach acid can help prevent bloating and improve nutrient absorption.
Strategies to support heartburn:
Start meals with a squeeze of lemon or apple cider vinegar in warm water.
Incorporate fermented foods such as sauerkraut or kimchi as appetizers. You know me! We are always looking for ways to build the microbiome!
Avoid drinking large amounts of water during meals as it dilutes the stomach acid.
5. Take time to breathe
Did you know that stress can significantly affect your digestion? High cortisol levels from the chaos of the holidays can slow down digestive processes, leading to discomfort.
Quick breathing exercise before meals:
Take 3-5 deep breaths, breathing in through the nose for four counts and breathing out through the mouth for six counts.
This activates the parasympathetic nervous system, which aids in digestion.
Pro tip: Slip in a mini moment of mindfulness before you sit down at the dinner table.
6. Use enzyme support when needed
If your gut is struggling to keep up, digestive enzymes can provide extra support. These supplements help break down fats, proteins and carbohydrates, easing the digestive burden.
When to use:
Take enzymes at the start of a meal, particularly if it is heavier than usual.
Look for broad-spectrum enzymes to cover all food groups.
7. Move around after a meal
One of the simplest ways to aid digestion is to move gently after eating. It encourages peristalsis — the natural movement of food through your digestive system.
Ideas for movement after a meal:
Take a walk with your family or friends.
Do light stretches or yoga poses like Cat-Cow Pose or Child’s Pose.
Avoid lying down immediately after eating to reduce the risk of acid reflux.
Always remember: It’s a potentially gut-friendly vacation
With these tools in your Holiday Gut Health Toolkit, you can navigate the holidays with confidence and comfort. Remember, the goal isn’t perfection – it’s balance. Enjoy your favorite holiday foods, listen to your body, and implement these strategies to keep your gut happy and healthy. If you’re feeling overwhelmed and want support, you’re always welcome to reach out to No Shoes Nutrition and we’ll help you navigate your vacation one-on-one!
Happy Holidays, and here’s to a season of mindful enjoyment!
