How many times have you had the thought “Oh, I’ll just start working on my health after the holidays.”

I’m here to tell you that nutrition doesn’t have to be all or nothing! You can prioritize your gut health during the holidays. And that doesn’t mean you can’t eat any treats or your favorite foods, either.

Keep reading to learn about the benefits of a healthy gut, signs of poor gut health, how to improve your gut health, and exactly what you should be focusing on to prioritize your gut health during the holidays.

Struggling with body image during the holidays? Check out our blog, Comparison Tips: How to Stop Comparing Your Body & Food to Others.

The Importance of a Healthy Gut

A healthy gut is important for pretty much all aspects of your health. If there’s one thing you should prioritize, it’s gut health.

That’s why I want to encourage you to focus on your health and well-being now. You don’t have to wait until the new year to start feeling your best and living your best life.

Here’s why I love gut health so much:

Metabolism: Gut bacteria produce vitamins, synthesize amino acids, and break down complex carbohydrates. This helps us recover energy and nutrients that our body needs to properly function.
Immune Support: Did you know 70% of the immune system is in the gut? Yup! A healthy gut plays a huge role in a healthy immune system.
Gut-Brain Axis: The gut and brain communicate with one another. Stress can impact the composition of the gut microbiota, and the composition of the gut microbiota can impact stress.
Gut Microbiome & Disease: An imbalance in gut bacteria has been looked to in various diseases, including GI disorders like IBS and IBD, and also metabolic diseases like type 2 diabetes.

The gut truly impacts everything from digestion and immunity to mental health. So, are you ready to start prioritizing your gut health?

What Are the Signs of a Poor Gut?

Before you decide to make any major changes, let’s talk about some signs of an unhealthy gut. It can manifest in many ways, but here are 10 signs of an unhealthy gut:

Bloating and gas.
Constipation or diarrhea.
Food sensitivities or intolerances.
Unexplained weight changes.
Fatigue or low energy.
Sleep disturbances or insomnia.
Skin irritations or conditions (e.g., acne, eczema).
Frequent colds or infections.
Sugar cravings.
Brain fog or difficulty concentrating.

If you experience multiple of these symptoms on a regular basis, it might be time to take a look at the gut.

How Can I Improve My Gut Health?

The good news is, there are simple ways to improve your gut health, and they can easily be incorporated into your everyday routine, and yes, even during the holidays.

The first thing you can do is start to incorporate foods that are beneficial for your gut. Here are some of the most beneficial foods for gut health:

Fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso.
High-fiber foods like fruits, vegetables, whole grains, and legumes.
Prebiotic foods like garlic, onions, bananas, and oats.
Polyphenol-rich foods like berries, dark chocolate, and green tea.

In addition to focusing on incorporating these foods once a day, you can focus on these strategies to improve gut health naturally:

Stay hydrated: Drink plenty of water.
Move your body regularly: Even a walk after a big meal can aid digestion.
Manage stress: Practice deep breathing, meditation, or yoga to manage stress.
Get enough sleep: A well-rested body supports a healthy gut.

If you feel like you’re already doing all of these things and you’re just not sure what to do next, it might be time to talk to a registered dietitian. I can help you find practical strategies to implement into your life to heal your gut and feel your best - all without dieting.

Another thing a dietitian can help you with is deciding if you should take a supplement to support gut health or not. There are lots of options out there - prebiotics, probiotics, digestive enzymes, and fiber supplements, but it’s really important that you work with your healthcare team before making any of these decisions.

Tips for Prioritizing Gut Health During the Holidays

Now you have the basics - but how on earth are you going to work on those things during the holidays???

Don’t worry, I’ve got you covered! You CAN prioritize your gut health during the holidays without avoiding holiday treats or feeling like you’re missing out.

Here are my biggest tips - please take what works for you and leave what doesn’t resonate.

Balance Your Treats: Please, please enjoy your favorite foods during the holidays! This includes sweets, but try pairing them with a gut-health boosting component. For example, pair some fruit with your dessert.

Stay Consistent: You do not need to “save up” for a big meal. Eat your normal breakfast throughout the holidays and maybe even try adding in some gut health-boosting foods like chia seeds, berries, or avocado.

Always Bring a Snack: If you’re traveling for the holidays make sure you have some emergency snacks on hand! One factor that can actually negatively impact gut health in undereating, so your best bet is to pack some balanced snacks and bring them with! Aim for at least two food groups in your snack.

Shift Your Mindset: Your mindset around food, body image, and the holidays can quickly become a negative thing. I encourage you to think about the holidays as a time to connect, be grateful for the wonderful food, and spend time with those you love. The stress you have about the food might actually be harming your gut more than the foods themselves. Just something to think about!

Add a Gut-Friendly Side to Your Holiday Plate: While eating your favorite holiday dishes, think about adding a gut healthy side, like roasted veggies, a leafy green salad, or a fermented food like sourdough.

Stay Hydrated: Alcohol can be tough on the gut, so if you choose to drink alcohol throughout the holidays, try alternating between alcohol and water to stay hydrated! Another tip is to make sure your electrolytes and hydration is staying in check by consuming a hydration booster like LiquidIV.

Try a Warm Digestive Tea: After a heavy meal, sipping on a warm cup of herbal tea can help calm your digestive system and reduce bloating or discomfort.

Move Your Body: Gentle movement can do wonders for digestion. Take a walk after your meal to help stimulate digestion. Even 10-15 minutes can make a big difference in how you feel.