7 expert tips to keep your gut healthy this Christmas

Chestnuts roasting, prosecco ﬂowing, gut hurting. Christmas is a time of indulgence, which often means discomfort and digestive issues. And if you already have a sensitive gut, it’s prime time for bloating, frequent dashes to the loo, acid reﬂux and, in my case, IBS.

I’ve worked as a dietitian for nearly 15 years, specialising in gut health for over half of that, so people often assume I glide through the festive season powered by willpower and ﬁbre, eating all the right food and reaching 30 different plants a week. The reality? I’m a human bin for cheeseboards and chocolates, like the rest of us. But I also suffer with IBS, and for years Christmas felt less like a holiday and more like a time of concern about my symptoms and how I would cope. I’d eat something ‘harmless’ and spend the next few hours regretting it, in pain on the sofa with my trousers undone. The anxiety surrounding what foods I should avoid, so as not to trigger symptoms, often made it worse.

Irritable bowel syndrome is a disorder of gut-brain interaction. Although the gut appears normal, its communication with the brain is disrupted, leading to functional gut problems and pain. It affects up to one in ﬁve people in the UK, 10% of the global population and is more common in women than men. The symptoms vary wildly but can include bloating, cramping, constipation, diarrhoea and gas. Add Christmas excess into the mix and it’s easy to see why many of us feel uneasy by New Year’s Eve.

But it doesn’t have to be that way. Over the years I’ve learned to keep my gut (mostly) happy at Christmas without missing out on the joy. Here’s what I do and why.

The trigger: rich food

I’d hope that nobody was counting their macros on Christmas Day. But a big increase in fat – particularly saturated fatty foods such as pigs in blankets, roasties, creamy desserts and cheesy canapés – can be a major trigger for IBS symptoms. High-fat meals slow down the stomach emptying, which can lead to bloating, nausea and indigestion. They can also overstimulate the gastrocolic reﬂex, especially in people with IBS, triggering urgent trips to the toilet. Fat relaxes the valve between the stomach and oesophagus, making acid reﬂux and heartburn more likely. Have a little bit of what you love but not a mountain of everything. Moderation is key. Build a balanced plate of smaller portions and make space for vegetables.

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The trigger: not eating regularly

Try not to skip breakfast. You’re more likely to snack on high-fat and high- sugar foods that can aggravate the gut and cause heartburn. Instead, start the day with something nourishing, like porridge with berries and seeds or wholegrain sourdough with nut butter. Both of these provide ﬁbre and keep your digestion on track.

The trigger: skipping fibre

With Christmas dinner, all the meat, potatoes and stuffing mean there’s not much room for roughage. I love loading up on vegetables on the day – brussels sprouts, red cabbage and roasted root vegetables are all good sources of ﬁbre. Fibre plays a key role in supporting gut health, helping to regulate digestion and feed beneﬁcial gut bacteria. If you’re travelling or eating out, consider packing some chia or ﬂaxseeds as a ﬁbre boost.

The trigger: snacking spiral

A handful of crisps here, a mince pie there, then suddenly it’s 4pm and you’ve eaten 17 different things but not an actual meal. Grazing, especially on ultra-processed snacks, can overwhelm your digestive system, leading to bloating and discomfort. So tune in to your hunger cues. Grazing is ﬁne in moderation, but when you are starting to feel satisﬁed, stop. I create ‘mini meals’ instead, as gut rest is important. Aim for complex carbs, protein and ﬁbre, such as a small bit of cheese, veg crudités, oatcakes and hummus, or Greek yogurt and granola with a banana and some nut butter.

The trigger: drinking alcohol

It can feel as if alcohol is everywhere during the festivities, at work events, social gatherings and family get-togethers. But it can irritate the gut, speed up or slow down digestion (depending on type and quantity), cause bloating, acid reﬂux and disrupt the gut microbiota. Plus, it often comes with mixers high in sugar or fermentable carbohydrates, and ‘just one more’ can lead to gut chaos.

I always pace myself by making my drink last; I’m known for enjoying my drink slowly. I alternate drinks with water and avoid soft drinks as a mixer, choosing gut-friendlier options when I can, like gin with soda and fresh lime. I might limit myself to just one or two drinks on big days. And I never ever drink on an empty stomach.

The trigger: lack of exercise

I thoroughly enjoy not knowing what day it is in that period between Christmas and New Year. But lounging for hours post-meal, especially horizontally on the sofa, can slow digestion and worsen bloating or reﬂux. A gentle walk after big meals, even just around the block, makes a noticeable difference to how you feel. No boot camps required; just 15 minutes of movement helps stimulate digestion and can ease bloating. If you’re indoors, even doing the washing-up (grudgingly) or playing with kids or pets can help.

The trigger: stress

Let’s not forget the emotional side of Christmas. It’s meant to be the most wonderful time of the year, but it can also be stressful, chaotic and emotionally charged. And the gut-brain connection is very real. Multiple studies have shown that stress can worsen IBS symptoms, increase gut motility and sensitivity. I protect my peace at all costs by setting boundaries, taking little time-outs for myself and keeping up a few grounding habits like deep breathing, gentle yoga or 10 minutes alone with an herbal tea. I also remind myself of the power of saying no. You don’t have to eat everything or please everyone.

How I’ll enjoy this Christmas

These days, I no longer dread the Christmas buffet table or the consequences. Living with IBS has taught me to tune in to my body, be prepared and, most importantly, to be kind to myself. I’ve realised it’s not about perfection and always getting it right, it’s about making small choices that support my gut without stealing the joy.

My mantra is that joy is a nutrient too, and a happy gut does not come from restriction – it comes from balance and ﬁguring out what’s right for you. I don’t obsess over every bite and I have learnt to let go and trust that it will be okay. I choose foods that nourish me and make me feel good, both emotionally and physically, and I savour the moments that matter to me the most. Be it laughing with family, dancing in the kitchen or ﬁnally winning a game of Articulate!.