The holiday season is a time of joy, celebration, and, let’s face it, indulgence. With an abundance of festive foods, drinks, and social gatherings, it’s too easy to overdo it. Unfortunately, these seasonal habits can take a toll on your gut health—a crucial element of your immune system and overall well-being. Here’s how to maintain gut health during this festive period while still enjoying the celebrations.
Understanding the Gut Connection
The gut is home to a healthy balance of beneficial bacteria and fungi that play a vital role in digestion, immune function, and energy levels, to name a few. When we overload our systems with rich foods and sugary treats, we can disrupt this delicate balance, feeding more pathogenic bacteria in the gut. This can ultimately lead to an overgrowth of harmful bacteria and fungi, which can cause bloating, digestive discomfort, and decreased energy levels. If this period of prolonged unhealthy eating continues, it can also lead to weight gain and other, more serious, health conditions. Prioritizing gut health is essential not only for the holidays but also for overall wellness.
Strategies for a Healthier Holiday Season
Maintaining a healthy balance during the holidays is crucial. By incorporating a few helpful tips into your routine, you can counteract some of the negative effects of holiday foods and start the new year in a healthy way. Below are some tips to help maintain optimal gut health during the holidays while still enjoying your usual holiday traditions.
Incorporate Bone Broth
Bone broth is a powerhouse for gut health. Packed with nutrients that support the gut lining, it can help ease bloating and digestive discomfort. Sip on warm broth throughout the day, or enjoy it post-party. Consider adding it to holiday recipes—think blended soups. These are a perfect addition to the holiday table as not only are they made with gut-healing bone broth, but they are much easier for the gut to digest. Plus, bone broth can help reduce inflammation and is great for hydration as it’s full of vitamins and minerals. The nourishing properties of bone broth make it a perfect addition to your holiday table.
Speaking of bone broth during the holidays, don’t forget to save your turkey carcass this holiday season and use it to make one of the tastiest, nourishing bone broths! Check out my full recipe for Turkey Bone Broth at the bottom of the page.
Implement a Gut Reset
After holiday parties or travel, consider a 3-Day Gut Reset, my free gut health program designed to help alleviate bloating and digestive discomfort. By consuming foods that are easier to digest and support a healthy gut lining, the program helps restore the microbiome in just three days. This plan focuses on nutrient-rich, easily digestible foods like blended soups, smoothies, and meals centered around cooked vegetables and lean proteins. By emphasizing fiber, you can help restore your microbiome and support the good bacteria in your gut. You can also explore my meal delivery options that align with your gut reset strategy for convenience.
Use Digestive Enzymes
Digestive enzyme supplements can be a helpful supplement during the holidays. They assist in breaking down food, making nutrients more accessible, and reducing bloating and discomfort, especially after meals that deviate from your usual diet. These can be particularly beneficial when enjoying rich holiday dishes. Fermented foods like sauerkraut and kimchi as well as sipping on kombucha, a fermented tea, can help naturally boost your body’s digestive enzymes. Additionally, snacking on pineapple and/or papaya with your meals can also help aid in digestion.
Prioritize Sleep
Prioritizing sleep during the holiday season is essential for managing stress and supporting overall health. The hustle and bustle of festivities can lead to heightened anxiety and disrupted routines, making quality rest even more crucial. Sleep is vital in repairing the body, enhancing immune function, and regulating mood. Adequate rest helps combat the physical and mental toll of holiday activities, allowing you to recharge and approach each day with renewed energy and focus. By ensuring you sleep enough, you can better enjoy the celebrations while minimizing stress and promoting a healthier, more resilient body.
Staying Active
Staying active during the holidays is vital for both physical and mental well-being. Even moderate activities, like taking a 15-minute walk, can significantly reduce stress levels, clear your mind, and enhance your mood. These short bursts of movement support digestion by stimulating gut activity and improving blood flow, helping combat the sedentary nature of holiday gatherings. Incorporating physical activity into your daily routine can create a sense of balance, making it easier to enjoy seasonal indulgences while maintaining your health and energy throughout the festivities.
Healthier Swaps
The holidays don’t have to mean sacrificing your health; you can always make healthier swaps while still enjoying your favorite foods. For instance, replace margarine in recipes with real grass-fed butter, ghee, or coconut oil for a richer flavor and healthier fats. Opt for Celtic sea salt or Himalayan pink salt instead of regular iodized salt for added minerals. You can also boost fiber by incorporating more fruits, vegetables, and whole grains at the holiday table. Making your own dishes gives you control over the ingredients, allowing you to avoid processed vegetable oils like canola or Crisco. These simple changes not only enhance the nutritional value of your meals but also keep the festive spirit alive!
Simple Changes for Big Benefits
The holiday season doesn’t have to mean sacrificing your health or comfort. By incorporating these minor adjustments—like sipping bone broth, resetting your gut after indulgence, and considering digestive enzymes—you can enjoy the festivities while keeping your gut happy and healthy.
As you prepare for this joyful time of year, remember that a little mindful eating and strategic planning can go a long way in maintaining your well-being. Cheers to a gut-healthy, festive season filled with fun, family, and good health!
Turkey Bone Broth Recipe
INGREDIENTS
- 1 US Wellness Meats Turkey Carcass
- 6 Carrots, chopped
- 4 Celery Stalks, chopped
- 1 yellow onion, chopped, skins on
- 1 sweet potato, chopped
- 6 Black Peppercorns
- 3 Bay Leaves
- 1 tsp sea salt
Add all ingredients to slow cooker and fill with filtered water about 2-inches from top. Set timer on low/simmer for 18 hours. Strain contents and use in recipes or to sip on, served with citrus fruit slice like orange or lemon.
Note: You can also make this recipe in a pot over the stovetop or in an Instant Pot.
Prioritizing your health, including gut health, is essential for overall well-being. At US Wellness Meats, we’re here to support you on your journey with high-quality, nutrient-dense options that fuel your body and promote balance. Trust us to provide the nourishing foods you need to feel your best, inside and out. For this and more articles from trusted sources visit our Discover Blog!
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.
