The holiday season often leads to indulgence, which, while enjoyable, can sometimes result in digestive disturbances like bloating, gas, indigestion, and changes in bowel habits. Fortunately, with some straightforward strategies, it’s possible to mitigate or avoid these common digestive issues.
1. Practice Mindful Eating
You may have heard the saying, “digestion begins in the mouth,” which holds true. In addition, the Japanese phrase “Hara hachi bu” translates to “eat until you’re 80% full.” This mindful practice encourages stopping eating once a comfortable level of fullness is reached, helping prevent overeating. Taking time to chew food thoroughly and eating slowly can further support this approach, allowing for a balanced and satisfying holiday dining experience.
2. Add Apple Cider Vinegar to Water
Adding a tablespoon of raw apple cider vinegar (ACV) to warm water about 20 minutes before a meal may help increase stomach acid, which in turn supports digestion and nutrient absorption. This technique can be especially helpful when heavier holiday meals are on the menu. For those who find the taste of ACV strong, supplement forms are available as a convenient alternative.
3. Use Digestive Bitters
Digestive bitters are herbs with a predominantly bitter taste, traditionally used to stimulate appetite, promote digestive juices, support liver detoxification, and encourage bile flow. As Martina, one of our wellness experts, explains, “Bitters not only aid digestion but also help strengthen the digestive system. Plus, they taste pleasant and are suitable for the whole family.” Bitters can be consumed in several ways, including in water before meals or as an addition to juice or smoothies for sipping throughout the day.
4. Natural Antacids
For occasional acid reflux or in cases where trigger foods are unavoidable, natural antacids such as DGL (Deglycyrrhizinated Licorice) or Mastic Gum may offer some relief. These natural options may also prove useful for addressing nighttime acid reflux, especially if it interferes with sleep quality.
5. Soothe with Peppermint or Ginger
Peppermint is well known for its soothing properties and is an excellent choice after a large meal, helping alleviate bloating and indigestion. Ginger, on the other hand, contains gingerol, which reduces nausea and inflammation (1). Ginger also stimulates peristalsis—the movement within the intestines that advances waste toward the colon. Both peppermint and ginger are available in supplement or tea forms.
6. Increase Fiber Intake
Reaching the recommended daily fiber intake can be challenging during the holidays, with more sweets and snacks on offer. Boosting vegetable and high-fiber food intake throughout the day can help offset evening indulgences. However, when dietary fiber falls short, a powdered fiber supplement can be a helpful addition to smoothies, cereals, or other meals. Fiber plays an essential role beyond supporting regularity—it serves as food for beneficial bacteria in the gut, helps balance blood sugar, and may even reduce sugar cravings.
7. Include Probiotics
Sugary, high-fat foods and alcohol, often enjoyed over the holidays, can negatively impact the gut microbiome, potentially causing inflammation, gut permeability, and dysbiosis. Probiotics can help stabilize digestion during times of dietary change. While not a substitute for fiber-rich foods, probiotics may be beneficial when the usual eating habits are disrupted. For those new to probiotics, start with a lower CFU count, and remember they’re most effective when consumed alongside fiber, which provides prebiotics to nourish gut bacteria.
The information provided is intended for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare provider before introducing any new supplements into your routine.
(1) https://www.sciencedirect.com/science/article/pii/S2772753X22000314
