When we think about gut health during the holidays, we usually focus on food, all those cookies, cheese boards, and festive cocktails. But one thing most people overlook is that holiday stress may do more damage to your gut than that extra slice of pie.
We often associate gut issues with what is on our plate, but they are just as connected to what is on our mind. And let’s be honest, between travel plans, gift shopping, family dynamics, work deadlines, and packed social calendars, the holidays can be one of the most stressful times of the year.
Our bodies were not designed for the constant pressure that modern life (and the holidays!) bring. Occasional stress, like rushing to wrap presents or cooking for a crowd, is normal and temporary. But when that stress lingers day after day, your body starts to feel it deeply.
Fight or Flight Response to Holiday Stress
Here is what happens: when you are stressed, your body activates its “fight-or-flight” response. Stress hormones like adrenaline and cortisol flood your system, diverting blood flow away from digestion and toward your muscles and heart. This is great if a bear is chasing you, but not so great if you are sitting at the dinner table trying to digest your meal.
When this stress response becomes chronic, day after day, it can disrupt digestion, weaken your gut lining, and alter your gut microbiome. This reduces the number of beneficial bacteria, allowing harmful ones to thrive. Over time, this imbalance can lead to bloating, fatigue, food sensitivities, and even a weakened immune system (remember, about 70% of your immune system resides in your gut!).
So, while sugary treats and decadent meals may play a role, chronic holiday stress can quietly undermine your gut health just as much, if not more.
Here are a few supportive ways to help reduce holiday stress and send some love to your gut at the same time.
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1. Make Self-Care Part of the Celebration
During the holidays, everyone’s needs seem to come first except for your own. Take 15–20 minutes daily to do something that recharges you. Maybe it is sitting in silence or taking a walk after dinner. Protecting your peace is not selfish; it is essential for your gut (and your sanity).
2. Soothe Your System with Yoga or Meditation
Even a few minutes of deep breathing or gentle stretching can shift your body out of fight-or-flight mode and into rest-and-digest. Try guided meditations or short yoga videos online, they can help calm your nervous system and support healthy digestion.
3. Step Outside and Reset
When holiday chaos feels overwhelming, step outdoors. Natural light boosts mood and helps regulate your sleep-wake cycle, while movement aids digestion. Take a brisk walk after a big meal or pause for a few breaths of fresh air between social events.
4. Add Bone Broth to Your Holiday Routine
Bone broth is one of the most soothing and nourishing things you can give your gut, especially when life feels hectic. It is rich in collagen, gelatin, and amino acids that help repair and strengthen the gut lining. During the holidays, try sipping on a warm mug in the morning instead of coffee, or use it as a base for soups and stews. Beyond its nutritional benefits, the ritual of slowly sipping something warm can be grounding, a small moment of calm in the middle of seasonal chaos.
5. Move, But Don’t Overdo It
Exercise is one of the best natural stress relievers, but during high-stress times, your body doesn’t always need more intensity. Swap long gym sessions for gentle movement like walking or gentle yoga. These lighter activities can help keep your digestion moving and your cortisol levels balanced.
6. Cook with Care (and Joy)
The holidays are filled with rich foods and indulgences, and that’s okay! Balance them out by incorporating gut-friendly meals when you can. Soups, stews, and fermented foods like sauerkraut or yogurt can help support digestion. Cooking itself can also be a soothing ritual. Turn on some music, light a candle, and make it a mindful moment.
Carley Smith, AKA Fairy Gutmother®, is a Nutritional Therapist, Certified Gut and Psychology Syndrome (GAPS) Practitioner, and Registered Yoga Teacher. Carley became interested in health and nutrition after being diagnosed with Lyme disease and using food as medicine emphasizing gut health to help heal. She became so empowered in the progress of her healing based on diet and lifestyle changes emphasizing gut health that she started her business, Fairy Gutmother® to help others.
