The holiday season is filled with tempting treats and festive feasts, but indulging too much can disrupt your digestive system, leading to bloating, discomfort, and even long-term gut health issues. Jessica Scoffield, an associate professor in the University of Alabama at Birmingham Department of Microbiology, offers some expert guidance on how to enjoy the season while keeping your gut in good shape.

“As we enjoy our favorite dishes with our family this holiday season, it is important to remember that moderation is key,” Scoffield says. “Pay attention to when you’re full, and make time for exercise during the holidays to kick off the new year on the right track.”

One key tip is to choose fiber-rich foods. While holiday meals often include carb-heavy dishes, it’s important not to neglect vegetables and whole grains. These fiber-rich foods help promote healthy digestion by feeding beneficial bacteria in your gut and preventing constipation. Adding a variety of veggies and whole grains to your plate can help balance out the indulgent foods typically found at holiday gatherings.

Staying hydrated is another essential aspect of maintaining gut health. With all the festive drinks like eggnog and holiday punch, it can be easy to forget to drink enough water. However, water is crucial for digestion as it helps break down food and keeps things moving through your intestines. Scoffield recommends drinking a glass of water before each meal and alternating water with holiday beverages throughout the day.

Eating slowly is also important during the holidays. The excitement of family gatherings can encourage overeating, but eating too quickly can disrupt digestion and lead to bloating. Taking the time to savor each bite gives your body the chance to recognize when it’s full, helping to prevent overeating and discomfort. Mindful eating can make all the difference in reducing digestive issues and ensuring everyone enjoys the holiday meals without stomach pain.

Incorporating probiotic-rich foods into your diet can also support gut health during the festive season. Probiotics, which are found in foods like yogurt, kefir, and kombucha, help balance the gut microbiome, promoting a healthy gut and reducing the likelihood of digestive distress. Including these foods in your holiday meals can go a long way toward keeping your gut calm and functioning well.

Finally, while taking a post-meal nap might sound tempting, light physical activity is better for digestion. A short walk after a big meal can help stimulate digestion and reduce bloating. Scoffield encourages incorporating gentle exercise into your holiday routine to keep your gut healthy and energized during the festive season.

By practicing moderation and incorporating these simple habits into your holiday routine, you can enjoy the season’s treats without compromising your gut health. It’s all about balance, so don’t forget to take care of your digestive system while indulging in the holiday cheer.