The holiday season is a time of joy, celebration, and indulgence. While it’s important to enjoy the festive treats, maintaining your gut health can ensure you feel your best throughout this busy period.
Here are the top five foods to add to your plate, that can help support your gut health while enjoying the festivities:
1. Fermented Foods
Fermented foods like yoghurt, sourdough, kombucha, miso, sauerkraut, and kefir are excellent sources of prebiotics which help nourish the beneficial bacteria that help keep your gut balanced. Aim to include small amounts of fermented foods in your daily diet to boost gut health and digestion.
Festive Tip: Swap traditional bread rolls for sourdough at your holiday meals or enjoy a glass of kombucha as a non-alcoholic alternative.
2. Fruits and Vegetables (With the Skin On)
Fresh fruits and vegetables are high in fibre, essential for healthy digestion, to keep the bowels moving easily and support a healthy gut microbiome. The skin found in plant-based foods contains essential fibre content. Aim to include half a plate of a variety of colourful fruits and vegetables to ensure you’re getting a range of nutrients.
Festive Tip: Add roasted vegetables or colourful salad to your Christmas meal and enjoy a fruit platter to balance with dessert.
3. Nuts and Seeds
Combine seeds, such as chia seeds which are a good source of soluble fibre, with nuts such as almonds, and walnuts which are a good source of insoluble fibre; as well as rich in fibre, healthy fats, and amino acids. Soaking them makes them easier to digest and helps release their nutrients. Chia seed pudding or a handful of soaked nuts can be a perfect snack or addition to your festive menu.
Festive Tip: Prepare a chia seed pudding as a healthy snack to start your holiday mornings right.
4. Seafood
Seafood, especially fatty fish like salmon, mackerel, and sardines, is an excellent source of omega-3 fatty acids. Opt for fresh oysters or prawns for an extra boost of zinc. Omega-3s support gut diversity and help reduce inflammation, which is crucial during holiday season when stress levels can be elevated.
Festive Tip: Include a seafood platter or grilled salmon in your holiday meals to enjoy a gut-friendly festive feast.
5. Digestive Aids
Support your digestion with simple aids like apple cider vinegar or lemon water before meals. These can stimulate digestive enzymes and improve nutrient absorption, especially on big feast days like Christmas. Its important to stay hydrated and keep your fluids up on the hot summer days.
Festive Tip: Start your day with a glass of warm lemon water (squeezed) or sip on diluted apple cider vinegar before meals to prepare your digestion.
Lifestyle Tips for the Festive Season
In addition to eating gut-friendly foods, these lifestyle tips can help you maintain balance:
Move Your Body Daily: A short walk after meals can aid digestion and reduce bloating.
Manage Stress: The holidays can be busy, so find moments to switch off. Turn your phone on silent, practise mindfulness, or spend time in nature.
Be Mindful of Alcohol: Limit your intake and stay hydrated to avoid disrupting your gut microbiome.
Most of All - Have Fun!
Laugh, play and spend quality time with friends and family. The lead-up to the festivities can be a stressful time of year, but enjoy time off and be present to help calm the nervous system. Stress can negatively impact your gut health, so the best thing you can do is enjoy the festive season whilst eating a variety of plant-based foods for gut diversity. Don't feel guilty if you want to indulge more than usual and enjoy yourself over this period.
If you need support in getting back to your healthy habits, get in touch to book an initial consultation in the new year!
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