The holidays are a time of celebration, and generally that celebration comes with a heaping side of rich foods, sugary libations, and more desserts than you’ll see the entire next year. But you know who doesn’t appreciate all that indulgence? Your tummy.
If you’ve ever noticed that you start to feel worse and worse as the holiday season goes on each year, you might want to pay attention. You can still have a magical time without turning your digestion against you. Here are 18 ways to keep your gut happy this holiday season.
Portion Control
Let’s start with a big one. One of the issues with holiday parties and dinners is that there are so many things to try. And you certainly wouldn’t be rude enough not to give everything a taste, right? This is what gets us in trouble right off the bat. You don’t have to sample everything, and a bite or two will suffice when there are 25 dishes spread along the buffet.
Choose a Small Plate
Your eyes are bigger than your stomach. Repeat that with me: YOUR EYES ARE BIGGER THAN YOUR STOMACH. By opting for a salad plate rather than a dinner plate, those little bites of several things will look more like a meal than a snack.
Serve Yourself
Even though your great aunt Patty loves you dearly and wishes to prove it with heaps and heaps of her famous mac ‘n cheese, try to serve yourself if you can. This way you can portion out a manageable amount, and your digestion will be less likely to torture you that evening.
Chew Slowly
Digestion takes time. And when we eat too fast, we don’t give our gut time to relay to our brains that we’ve had enough. Chewing slowly (and putting your fork down between bites to join in on the conversation!) will stave off discomfort later on.
Be Selective
If you know a certain type of food will give you a headache, or heartburn, or will just be too heavy, then listen to your gut! The holidays don’t magically make problem foods agree with you. If you’re a mostly plant-based eater who stays away from dairy, then two helpings of that spiral ham plus a big ol’ glass of egg nog aren’t going to do you any favors.
Get Your Fiber
Rich foods can be our downfall during the holidays. So, make sure to eat regular portions of fruits, veggies, and whole grains to help your digestion along. No one’s saying you can’t eat your mom’s homemade lasagna. Just, you know, start with a salad first.
Salads Are Your Friends
And speaking of, starting off with a salad does more than just add fiber to your diet. It can also fill you up with the good stuff before you have a chance to overdo it on the “fun” stuff. Your body needs green foods, even during the holidays. And we mean leafy green, not gummy green.
Less Processed Meat
Opt for lean proteins like chicken and turkey over all those rich, fatty processed meats on that charcuterie board. Not only will they possibly lead to tummy discomfort later, it’s easy to go way overboard on sodium when you’re mindlessly throwing them back.
Limit Anything Too Fatty
The fattier the food, the more likely it is to lead to discomfort in the form of heartburn or indigestion. Tread lightly, and balance things out with fruits and veggies.
Remember Probiotics
Prevention is the name of the game, here. Make sure you keep up with your favorite probiotic supplements, or do what you can to get in a serving of yogurt, kombucha, or kefir at breakfast.
Pace Yourself
Your (small) plate is filled, but you’re already plotting out your next serving. There’s no need to panic. That second roll will still be there later if you’re still hungry. In the mean time eat slowly and enjoy what’s already on your plate.
Take a Beat Between Servings
If you’ve cleaned your plate and you’re ready to make a beeline back to the buffet, take a beat first. Drink some water and give yourself 10 minutes before you load up again. You’ll be surprised at how quickly you’ll feel full between spaced out courses.
Pay Attention to How You Feel
Your body never lies. Well, your mind is technically in your body and it will tell you that you need more food if you let it. But how is the rest of you feeling? Are you tired? Sluggish? Thirsty? Flushed? All of these signs are your body trying to communicate with you. Listen up.
Stay Hydrated
We agree, water is probably the least exciting thing on offer. But do what you can to get some hydration in. Add lemon, cucumber, mint, or berries to your plain water. Or throw a splash of fruit juice in with seltzer. You’ll feel less tired and it will cut down on bloat.
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Watch Sugar and Alcohol Intake
Mulled wine, fancy cocktails, spiked egg nog, rum cake… at the holidays, booze usually comes with a side of sugar (or the sugar comes with a side of booze). You know how this ends. If you don’t want the mother of all headaches tomorrow, keep sipping on water today.
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Move Your Body
Don’t let your exercise routine fall completely away over the holidays — it’ll be twice as hard to get back on track in the dark, cold doldrums of January. Go on a brisk walk through the neighborhood to enjoy holiday lights, steal away for a few minutes to get some stretching in, and park at the back of the parking lot while you’re holiday shopping (as if you actually have a choice there.)
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Keep Calm and Carry On
The holidays are fun, but also one of the most stressful times of the year. Family gatherings can be tense, financial strain comes to the forefront, and all that hustling and bustling can lead to burn out. Take care of your mental health, and you just might keep your gut from revolting against you. Journal, meditate, or just squeeze in some alone time wherever you can.
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Don’t Skip Meals
It’s tempting to try and fast before a big holiday gathering because you know you’ll be overindulging. But skipping meals before-hand will only deregulate your blood sugar, leading to binge eating later (not to mention lashing out hangrily at your loved ones). If you overdo it, the day after is the time to listen to your body and course-correct.
Read More: 10 Foods You Didn’t Know Were Good for Digestion
