Ava McDonnell
The holidays usually offer heavy meals, travel, and changes in routine for many people. If you’re familiar with post-meal sluggishness or bloating this time of year, you’re not alone. The good news is that a few habits can help keep your gut on track while enjoying everything the season has to offer. Here’s how to support digestion from the first celebration to the last slice of pie.
1. Start Your Days With Routine
Before the festivities begin, give your digestive system a smooth start. In the morning, drink warm water or herbal tea to help your body wake up. Follow this with a breakfast that includes fiber to set you up for a balanced foundation, like oatmeal, berries, or yogurt. Think of it as an early anchor for a day filled with holiday dishes.
2. Eat Slowly and With Intention
Holiday meals often mean full tables, lively conversations, and eating as quickly as possible. Eating at a slower pace can make a big difference. Take time to chew, pause between bites, and pay attention to how your body responds. You’ll support digestion and enjoy each dish in its entirety.
3. Include Fiber on your Plate
A little fiber can go a long way during big meals. Fiber adds bulk to stool and supports the movement of material in your body by absorbing water, making it easier for everything to flow. So, adding vegetables, fruits, nuts, or whole grains helps your digestive system stay steady. Holiday favorites like sweet potatoes, green beans, salads, and cranberry dishes also fit naturally into the mix and help balance heavier items.
4. Prioritize Hydration
Again, water plays a key role in helping your body break down food. Focus on sipping throughout the day, especially before and after large meals. Herbal teas like ginger, peppermint, or chamomile are simple options that can support digestion while offering a calming moment in a busy season.
5. Go Easy on Alcohol and Sugary Drinks
Between cocktails, seasonal coffees, and sparkling beverages, it’s easy to overdo it. Alcohol and sugar can make digestion feel sluggish, so consider alternating drinks with water or choosing lighter options. It can be hard to pay attention to your drinking habits when so much is going on, but you don’t have to skip the fun; just find a rhythm that feels good.
6. Move After Every Meal
It’s no secret that exercise helps with digestion. A short walk or gentle stretch session is a simple way to ease the stomach after eating. It doesn’t need to be a workout, but rather 10 to 15 minutes of light movement to help your body process food and reduce post-meal discomfort.
7. Keep Your Sleep Steady
Late nights and fluctuating schedules can influence digestion as much as food choices do. Try to aim for 7-9 hours of consistent sleep, and build a small evening routine to help wind down. You can do this by softening lighting, taking a warm shower, drinking tea, lighting candles, or reading a book.
8. Let Go of Food Stress
Finally, the holidays are meant to be enjoyed. Worrying about meals can affect your gut as much as overeating. Give yourself space to savor your favorite dishes and listen to your body’s natural cues. Remember that food gives you energy, so it is always important to eat right while also treating yourself. A calm mindset supports digestion just as much as any food choice.
Holiday eating doesn’t have to feel overwhelming. Small, consistent choices can help your digestion stay steady without taking away from the celebration. Enjoy the dishes you love, stay connected to what makes you feel good, and let the season begin with a little more ease.
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