The holiday season can bring mixed feelings to those working on their health. It’s a time of celebration and joy, yet all of the sweets, drinks, meals, and events can feel like bullets to dodge on the road to optimal wellness.

The good news is that we can find new ways to celebrate (and even indulge!), while protecting the most foundational aspect of wellness – gut health!  

Let’s look at why focusing on digestive health is key this time of year, and 6 practical steps you can take to support it, while still enjoying the holidays. 

Why Prioritize Your Gut Health During the Holidays?

From mood to immune function, your gut plays a role in nearly every aspect of your health. However, many holiday mainstays pose a serious risk to your microbiome and gut lining.

Here are four reasons NOT to overlook your gut health this winter! 

 1. Increased Risk for Candida & SIBO

Both of these common gut imbalances can be caused by a diet high in sugar, carbs, and alcohol, all of which are in abundance during the holidays. These foods feed fungus (in the case of Candida) and unwanted bacteria (in the case of SIBO), leading to digestive symptoms, brain fog, fatigue, skin issues, joint pain, and even thyroid problems. 

2. High Likelihood of Leaky Gut

Holiday staples like sugar, alcohol, gluten, and dairy are all known to increase the permeability of your gut lining, allowing food particles, toxins, viruses, and bacteria to enter your blood stream. This phenomenon, known as leaky gut, is a primary cause of autoimmune disease, chronic inflammation, and other complex health conditions. 

 3. Decreased Immune Function

Immune health is always important during the winter months, but it’s especially true in our ongoing pandemic. Up to 80% of your immune system resides in your gut, so if you’re dealing with Candida, SIBO, or other microbiome imbalances, your ability to fight off infections is reduced. 

4. Danger of Anxiety & Depression

Your gut also contains an estimated 100 million neurons, and is where a huge number of your neurotransmitters are produced, including 90% of your serotonin. Imbalances in your microbiome caused by excess sugar, alcohol, and junk foods can majorly impact your mood and even contribute to anxiety and depression. This is exacerbated by decreased sun exposure and lower levels of vitamin D this time of year, which are known to cause Seasonal Affective Disorder (SAD). 

A Balanced Approach to Protecting Your Gut Health During the Holidays

Clearly, protecting your gut health is important, but so is balance. I’m not suggesting that you banish Christmas cookies entirely or eschew the eggnog forever. 

Instead, here are a few manageable steps you can take to proactively support your gut and minimize the impact of holiday indulgences. 

1. Eat Resistant Starch. This is a special type of prebiotic fiber that feeds the good bacteria in your gut. Cooked and cooled potatoes are an excellent source and a holiday staple, just reheat them right before you eat.

2. Don’t Skip the Vegetables. Make room on your plate for brussel sprouts and green beans alongside your turkey and pie. Eat them first to get in plenty of fiber and vitamins before tucking into the less nutrient-dense foods. Check out our free Holiday Recipes eBook for simple holiday sides, mains, and desserts to make!

3. Try Fermented Foods. Foods like sauerkraut, pickles, kimchi, and kombucha are loaded with good bacteria to keep Candida and SIBO in check and boost microbial diversity. This homemade cranberry spice kombucha is perfect for any holiday spread.

4. Take Digestive Enzymes. A digestive enzyme supplement will combat bloating, gas, and indigestion after your big holiday meal by helping to break down your food. The one I use and carry in my online store contains the special protease DPP IV, which aids in the breakdown of gluten and dairy, so it is ideal for recovering from accidental exposures.

5. Remember to Move. Exercise helps prevent constipation and in one study participants saw an increase in gut microbes that produce short-chain fatty acids after just six weeks of exercise. These fatty acids reduce the risk of inflammatory diseases, diabetes, and heart disease.

6. Get Back on Track Between Indulging. Instead of feeling crummy for two months straight, stick with healthier choices for the most part so you can indulge and enjoy on special occasions.

For more support navigating the holiday season, come join us in the GrassRoots private Facebook Group! You’ll find tips, recipes, and a group of like-minded health seekers to connect with.

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Along with simple tips to make meal prepping and batch cooking work for you, this book will also give you 20 recipes to mix and match for endless meal possibilities.

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