How to Prioritize Digestive Health This Holiday

This Holiday

Skip the sluggish, bloated post-feast feeling with these tips.

The holidays are a time for gratitude... and a whole lot of food, including that all-too-familiar feeling of wanting nothing more than to stretch out horizontally and take a post-turkey nap. We feel sluggish and bloated with the occasional tummy ache if we overdo it on the mashed potatoes. Luckily, there are some ways we can prepare our bodies (and stomachs) pre-meal, during the feast, and post-meal to help avoid these unfortunate feelings.

In this article, let’s go over some of the ways we can support our digestive health this holiday season so we can spend time with our loved ones instead of battling a food coma.

Pre-meal tips

Don’t forget breakfast

Whether you’re busy whipping up savory sides, roasting the turkey, or attempting to “save room” for the big feast, don’t forget about breakfast. Consistent breakfast consumption, especially a breakfast high in protein and fiber, has been associated with potential benefits like energy support.¹ A balanced morning meal helps keep your energy and digestion on track.

Hydration is key

Keeping your body well-hydrated throughout the day is essential for smooth digestion, especially before the big holiday feast. Adequate fluid intake helps food move efficiently through the digestive tract. Staying hydrated also helps reduce the likelihood of occasional constipation and bloating.² Dehydration, even at a minimal level, affects our body’s functions and can make us feel tired and sluggish, so make sure to keep everyone’s water glass filled throughout the day and during meals.³

Aim for:

15.5 cups (3.7 liters) daily for men

11.5 cups (2.7 liters) for women

Support your intestinal health

Big holiday meals can be tough on your digestive system, especially when rich dishes and dairy are involved. Adding a probiotic can help support intestinal health.

Nature’s Way Probiotic Pearls™ Complete is an easy and convenient way to promote a balanced gut flora. Each softgel provides 1 billion active cells from a premium blend of six probiotic strains, including Lactobacillus, Bifidobacterium, and the clinically studied HOWARU® Lactobacillus acidophilus (NCFM®). Designed for daily use and ideal for travel, Probiotic Pearls™ Complete requires no refrigeration, making it simple to support your intestinal health—even on the go.

Tips for the feast

Take it slow and practice intuitive eating

Make sure you’re eating slowly and really savoring each yummy bite. Eating too fast can disrupt digestion, as your body can’t process large quantities of food in shorter periods of time as easily.²

Slowing down and chewing food thoroughly helps break down food into smaller pieces for better digestion. Eating too fast can also result in swallowing excess air that gets trapped in the intestine and causes bloating.

It’s so important to practice intuitive eating and listen to your body’s signals when it says it’s full, even though we know how good that family-famous stuffing may be.⁴

Foods to be mindful of

The holiday season brings larger meals, sweet desserts, and festive beverages. Many traditional dishes are higher in carbohydrates and have a higher glycemic index, meaning they are more quickly digested and absorbed.

Holiday favorites like mashed potatoes, white bread, stuffing, pumpkin pie and cranberry sauce are all higher in carbs but lower in fiber or protein. Eating lots of these can cause blood sugar levels to rise and fall quickly, which can leave you feeling sluggish. Maintain balance by incorporating more fiber-rich vegetables and protein (e.g., turkey) into your meals.

Post-meal tips

Get moving

However tempting it may be to throw yourself onto the couch after dinner and never look back, it’s actually beneficial for digestion and energy levels to do some light movement, like stretching.² Even a short walk can help balance blood sugar levels⁵, and leave you feeling energized for the festivities ahead.

Try to wait a bit for dessert

Let’s be honest, one of the main reasons everyone loves holiday feasts so much is because of the desserts. Apple pie, pecan pie, we’re here for it. But as much as you want to dive right into all that goodness, it’s important to wait for your body to properly digest the big meal that you just consumed. Waiting until you feel less full and listening to your body’s signals helps prevent the dreaded food coma. As a general guideline, wait at least 30 minutes to an hour to grab a slice of pie.

Have a happy holiday everyone! Check out our full collection of digestive health products here.

As always, consult your healthcare provider before adding any new supplements to your routine.