The holidays are full of so much joy and fun, like spending time with family, eating delicious food, and celebrating the weather. You want to be able to fully experience all the joy and not be overcome with an angry feeling in the middle of the holiday festivities. During the holidays there is no escape from sugary and high-calorie foods and their inflammatory effects. They can seriously derail healthy digestion and help you gain extra holiday weight. Research shows that this minimal extra weight you gain during the holidays can last your entire life. It’s okay to indulge every now and then, but be aware of how much and what you eat to ensure that you and your gut are happy during the holidays.
While strict self-control is never on the menu during the holidays, there are some lifestyle practices you can do to protect your gut health. With natural digestive supplements and other simple tips, you can maintain a healthy weight and feel happy while indulging in your favorite holiday treats.
How to help digestive problems
Fiber for digestion
Before you head out to celebrate, treat yourself to a healthy, high-fiber snack to avoid overeating. Having more fiber in your diet can help you detox and lower your cholesterol and blood sugar levels. After you’ve had a rich meal or treat, have some fresh produce to give your gut some fiber to balance your biome. The more fiber there is in your intestines, the slower sugar is absorbed into your bloodstream. The slower the sugar is absorbed, the less inflamed your intestines can become. You can include fruits and vegetables that contain fiber in your festive meals, such as green beans, apples and pomegranates. Consuming fiber-rich foods along with your rich treats will keep both you and your gut healthy this holiday season.
Water and digestion of food
One of the most essential ingredients for existence and digestion is water. Most of the population is chronically dehydrated, but water is great for digestion and for many health conditions. If you don’t like plain water, try drinking drinks like herbal tea, coconut water, or chicken/vegetable broth. Staying hydrated can help prevent aggressive food cravings, especially sugary foods.
Exercise to help the digestive system
Exercise can help control your blood sugar levels, reduce stress and burn calories. Exercise makes the muscles use more glucose and lower the sugar level in the blood. It’s also a way to release some built-up holiday stress. Exercise doesn’t have to be extremely taxing or strenuous, just enough to get in touch with your body and breathe deeply.
Try gut health supplements and digestion-relieving ingredients
If intestinal inflammation and digestion are things you struggle with on a regular diet, take some proactive steps when eating rich holiday meals this season. These can be probiotics, herbs or natural digestive products. Give your body some support by taking digestive supplements that ease indigestion and bloating. Certain probiotics and supplements increase your body’s ability to digest heavy, rich foods and reduce post-meal drowsiness.
Probiotics are beneficial bacteria that help nourish and support a healthy gut. Probiotic supplements supply the gut with healthy bacteria to help protect against the effects of sugar and other inflammatory foods, while optimizing digestion, immunity and a healthy gut environment.
If supplements aren’t your thing, herbs and natural digestive ingredients are great alternatives. These ingredients include, but are not limited to: galangal root, sacred lotus seed, ginger root, licorice root, mandarin fruit, cinnamon bark, and cardamom. These ingredients can help relieve occasional nausea, gas, bloating and discomfort, and support a healthy intestinal environment.
These ingredients contain proteins called enzymes. Enzymes are proteins that break down the food you eat and are essential for healthy digestion. Natural digestive enzymes include amylase, alpha-galactosidase, protease, phytase, invertase and lipase. They function as key enzymes that break down food, increasing nutrient availability and overall gut health. Natural foods such as pomegranate seeds and pepper fruit contain nutrients that strengthen digestion, support enzyme production and balance intestinal movement. They also improve circulation to the digestive system and aid in nutrient absorption while supporting a healthy weight.
If you prepare with the right foods, herbs, and supplements, you can avoid common intestinal infections and digestive problems that come with the overeating mentality that comes with the holidays. Avoiding inflammatory issues can also promote winter weight gain and increase your energy to celebrate the season.
References:
Dietary Fiber: Essential for a Healthy Diet – Mayo Clinic
Five healthy alternatives to water | Healthy
Diabetes and Exercise: When to Check Your Blood Sugar Levels – Mayo Clinic