Tips for Avoiding Digestive Discomfort During the Holidays

18 September 2025

The holiday season is magical—twinkling lights, joyful music, cozy gatherings with friends and family... and let's not forget the endless tables of delicious food. But all that festive indulgence often comes at a price: bloating, gas, heartburn, indigestion, and a sluggish gut. Sound familiar?

If you've ever found yourself regretting that third helping of mashed potatoes or dreading the aftermath of Aunt Carol’s triple cheese casserole, you're not alone. But hey, here’s the good news—digestive discomfort during the holidays is not a given. With a few mindful tweaks and a proactive approach, you can enjoy all the flavors of the season without paying the price later.

Let’s walk through some real-world, actionable tips to help you keep your gut happy while still enjoying the holiday cheer.

1. Don’t Play Hunger Games with Your Stomach

You know that strategy where you skip breakfast and lunch so you can “save up” for Grandma’s epic holiday dinner? Yeah, don’t do that.

When you starve all day, your body goes into survival mode, and your hunger cues go haywire. That means when you finally sit down to eat, you’re likely to overeat, eat too fast, and eat the wrong stuff. That’s a three-punch combo for digestive distress.

Instead: Eat balanced meals throughout the day with protein, fiber, and healthy fats. Think eggs with avocado toast in the morning or a grilled chicken salad at lunch—something light but nourishing. That way, you're in control when dinner rolls around.

2. Slow Down or Your Stomach Will Rebel

Ever inhale your food so fast you barely remember tasting it? Yeah, your stomach hates that.

Digestion starts in your mouth with chewing, which breaks down food and signals your body to get the digestive juices flowing. When you rush through meals, food hits your stomach like a wrecking ball—undigested and unwelcomed.

The fix: Put your fork down between bites. Chew thoroughly. Talk with your dinner mates instead of zoning in on the buffet. Eating slowly gives your body time to register fullness and keeps bloating and gas at bay.

3. Hydration Is Your Silent Digestive Hero

We all know water is essential, but during the holidays, it's easy to forget to hydrate—especially when you're sipping on eggnog, wine, or festive cocktails.

Alcohol and caffeine are dehydrating, and when you’re skimping on water, your digestion becomes sluggish. Water helps keep things moving in your gut and reduces the chances of constipation and bloating.

Quick tip: For every alcoholic beverage, chase it with a glass of water. Keep a water bottle handy or sip on herbal teas like peppermint or ginger to soothe your stomach and hydrate at the same time.

4. Watch Your “Holiday Portion Distortion”

Holiday spreads have a magical way of turning our eyes into bottomless pits. But just because there are 15 different dishes doesn’t mean you need 15 mountains on your plate.

Large meals take longer to digest—and the bigger the meal, the harder your stomach has to work. This leads to discomfort, fullness, and that dreaded post-dinner slump.

A smarter approach: Use a smaller plate. Start with small portions, especially of the rich stuff. You can always go back for seconds (but you might not need to). Remember, you're tasting—not training for a food-eating contest.

5. Don’t Nix Fiber Just Because It’s a Holiday

In between the stuffing and the gravy-laden potatoes, it's easy to forget about fiber. But fiber is like the janitor of your digestive tract—sweeping things along and keeping your system clean.

Holiday meals are often low in fiber and high in fat, which can slow digestion and make you feel weighed down.

Try this: Load up on veggies. Have a green salad before your main meal. Add steamed veggies or roasted Brussels sprouts to your plate. And the day after the feast? Start your morning with a fiber-packed smoothie or oatmeal to reset your gut.

6. Move Your Body (Yes, Even If It's Just a Walk)

Let’s face it: After a big holiday meal, the couch is calling your name. But lying down after eating can slow digestion and increase the chance of acid reflux.

Instead of slumping into a food coma, get your blood flowing with a walk. Gentle movement encourages peristalsis (that’s the wave-like motion your gut uses to move food along).

Even 15 minutes makes a difference. Walk the dog, take a lap around the block, or volunteer to help clean up. Your belly will thank you.

7. Be Picky with Sweets (Your Gut Will Cheer!)

Desserts are everywhere during the holidays—and let’s be honest, they’re irresistible. But too much sugar can really mess with your gut flora, slow digestion, and cause bloating.

This doesn’t mean you need to skip dessert entirely. It just means being intentional.

Your sweet-tooth strategy:
- Pick your absolute favorite treat and really savor it.
- Avoid mindless grazing at the cookie tray.
- Stick with fruit-based desserts if possible—they’re lighter on your gut.

You can also steer toward gut-friendly sweets made with natural sweeteners (like honey or maple syrup) and whole ingredients.

8. Keep Stress in Check (Because It’s a Gut-Wrecker)

Stress and digestion are like oil and water—they don’t mix. The more stressed you are, the more likely you’ll suffer from indigestion, nausea, and even IBS symptoms.

And let's be real: While holidays are joyful, they can also be chaotic. Family drama, travel plans, gift shopping, cooking... it's enough to make anyone feel overwhelmed.

Tools to destress your gut:
- Practice deep breathing before meals.
- Take timeouts during the day for some peace and quiet.
- Journal, meditate, or spend time outdoors.
- Say “no” to that third commitment if it’s stretching you too thin.

Treat your mental health like you treat your diet—both are crucial for digestion.

9. Know Your Triggers (And Respect Them!)

Do dairy, gluten, or certain spices mess with your stomach? If you already know your food sensitivities, the holidays aren't the time to test your limits “just this once.”

Even small amounts of triggering foods can create big problems—and nobody wants to spend the night in pain or glued to the bathroom.

Play it safe:
- Bring a dish you know you can eat.
- Politely decline the foods that aren’t gut-friendly for you.
- Pack digestive enzymes or probiotics if they help you tolerate certain foods.

Boundaries aren’t just for people—they’re for food, too.

10. Don't Be Afraid to Say “No Thanks”

Peer pressure at holiday meals is real. “You’ve got to try my famous pecan pie!” or “Come on, one more drink won’t hurt!”

But guess what? You’re allowed to protect your health, even if it means turning down food or drinks.

Your digestive system is not a garbage disposal—it’s a finely tuned machine. Fuel it wisely.

Your gut-friendly script: “That looks amazing, but I’m full right now.” Or, “I’ve got some food sensitivities, but thank you so much.” No guilt required.

11. Consider Digestive Supplements (With Guidance)

Sometimes, even with the best intentions, our digestive systems need a little backup. Digestive enzymes, probiotics, and herbs like ginger and peppermint can be real lifesavers.

Helpful choices:
- Digestive enzymes can help break down fats, proteins, and carbs more efficiently.
- Probiotics support a healthy gut microbiome, especially helpful after indulgent meals.
- Ginger tea or peppermint oil can relieve bloating and gas.

Just talk to your healthcare provider before trying any new supplements—especially if you’re on meds or have a digestive disorder.

12. Have a Holiday Gut Game Plan

Just like you wouldn’t go into a football game without a playbook, don’t wing it when it comes to holiday eating.

Make a plan:
- Decide ahead of time how much you'll eat and drink.
- Have a buddy who supports your goals.
- Make space for movement and recovery.

If you overdo it (because hey, we’re all human), don’t beat yourself up. One meal won’t ruin your gut, but consistent habits make the difference.

Final Thoughts: Celebrate the Season Without Wrecking Your Digestion

The holidays should be full of joy, not bloating. By treating your digestive system with a little extra TLC, you can enjoy all the deliciousness of the season without the discomfort.

Think of your gut as the guest of honor at the holiday table—feed it well, treat it with kindness, and it will return the favor by keeping you feeling energized and comfortable.

Remember: you don’t have to choose between holiday fun and feeling good. With just a bit of awareness and some smart strategies, you can have both.

Here’s to a season full of laughter, love, and a happy, healthy gut!