What to eat and what to avoid to preserve your gut health through the festive season

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The festive season goes hand in hand with indulgence – meals out, mince pies and celebratory drinks. While these traditions bring joy and taste delicious, they can also wreak havoc on your digestive system. From indigestion and constipation to an imbalanced gut microbiome, holiday habits often challenge our gut health. The good news? With mindful choices, you can enjoy the festivities without discomfort. Here’s a nutritionist’s guide to what to eat and what to avoid to keep your gut happy this Christmas.

Why gut health matters

Your gut is home to trillions of microorganisms – collectively known as the gut microbiome – that play a vital role in digestion, immunity and even mood regulation. When balanced, these microbes help break down food, produce essential vitamins and protect against harmful bugs. However, festive food habits like overeating, excess sugar and alcohol can disrupt this delicate balance, leading to bloating, constipation and fatigue.

Around 70% of your immune system lives in the gut. At a time when colds and flu are circulating, and when you may be short on sleep or under stress, a balanced gut can help strengthen your defences. A thriving gut microbiome supports steady energy levels and balanced moods. Disrupting that ecosystem with excessive alcohol, rich foods or irregular eating can make you feel tired, heavy and sluggish.

The challenge of festive feasting

Big celebrations can be particularly tricky as we often eat different foods at different times from our usual routine. This can overwhelm the digestive system, slow gastric emptying and cause bloating or discomfort. Sudden changes in diet, such as switching from balanced meals to rich, high-fat foods can upset the delicate balance of bugs in the gut, reducing beneficial bacteria and increasing the risk of indigestion and constipation. To minimise these effects, aim for smaller portions, maintain some consistency in meal timing, and gradually introduce indulgent foods rather than diving headfirst into the tub of chocolates!

The gut health goodies

The following traditional Christmas foods have great gut health benefits:

1. Fibrous plant foods

Fibre really is your friend! It adds bulk to the stool which helps prevent constipation and feeds the beneficial bacteria in the gut. Brussels sprouts may not be everyone’s favourite but including cruciferous vegetables like sprouts and red cabbage and roasted root veg such as sweet potatoes, parsnips and carrots will help digestion and provide vitamins, minerals and antioxidants.

Fruits like apples, pears and satsumas, plus dried fruit, nuts and seeds synonymous with Christmas such as cranberries, dates, chestnuts and walnuts all contain valuable fibre and provide a healthier option as a snack or for something sweet.

2. Fermented foods

Fermented foods contain probiotics which support balance in the gut. Try including fermented foods like sauerkraut, kimchi or pickles. Their acidic, slightly sharper taste provides a welcome contrast to the rich foods and a perfect accompaniment to a cheeseboard. Consider making kombucha as a healthier alcohol-free drink.

3. Prebiotic rich foods

Prebiotics are a type of fermentable fibre that feed the beneficial bacteria so they flourish and exert all the beneficial effects. Garlic, artichoke, bananas, oats and asparagus are all good examples of prebiotics that you can sneak onto your Christmas menu. Try serving asparagus as a canapé or making a garlic dip to serve with crudités.

4. Spices

Spices like ginger, cardamon and cinnamon are commonly used in Christmas recipes and have anti-inflammatory properties that can help soothe and calm an irritated gut. They are a great option as a herbal tea, festive latte or added to porridge or soups.

5. Water

Staying hydrated is one way to keep your digestive system functioning smoothly. Drinking water with meals, as well as between them, can help ease digestion and help prevent that heavy, bloated feeling. Try to sip water throughout the day and watch out for too much carbonated/fizzy water as this can introduce extra gas and exacerbate bloating.

6. Lean proteins

Lean proteins are easier on the digestive system compared to fatty cuts of meat or rich, creamy dishes. They also pair well with fibre rich sides dishes, creating a balanced plate that promotes steady digestion. Choose turkey, chicken, fish and plant based proteins. They are less likely to cause acid reflux or heartburn than a high fat option such as sausages or baked cheese.

The gut health baddies

These festive foods and drinks are more likely to lead to digestive problems:

1. Ultra processed foods

Avoiding ultra processed foods at Christmas can be challenging because they are everywhere. Where possible cook from scratch and read labels. Instead of crisps or chocolate, offer nuts, seeds and dried fruit to keep blood sugars a bit more balanced. While it’s hard to avoid them entirely, try making your own mince pies or Christmas desserts.

2. ‘Party food’

Nothing screams Christmas better than a pretty array of canapés, but shop-bought festive faves like cheesy puffs and sausage rolls are usually packed with additives that can actually dwindle down the number of beneficial bacteria that reside in the gut. This can leave you feeling bloated and uncomfortable.

3. Alcohol

Alcohol irritates the gut lining, disrupts microbiome balance and contributes to dehydration – worsening constipation and bloating. If you drink, choose low or non-alcoholic alternatives, and alternate with water.

Enjoy yourself without overdoing it

The festive season doesn’t have to mean digestive distress. By prioritising fibre, probiotics and hydration – and limiting processed foods, heavy fats and excess alcohol – you can enjoy every celebration while keeping your gut happy. Remember, gut health is about balance, not restriction. Small, mindful choices will help you feel energised, comfortable and ready to embrace the joy of the holidays. Don’t forget that eating slowly, staying active and managing stress can all support the gut too.