Supporting gut health through the holidays

The holiday season often brings indulgent meals, irregular eating patterns, and increased stress — all of which can exacerbate gut symptoms such as bloating, discomfort, and slow digestion. General practitioners can equip their patients with practical strategies to maintain gut health while enjoying the festivities. Below are nutritional strategies GPs can share with patients to guide them through the holiday season without digestive distress.

Eat regularly

Irregular eating patterns during the holidays can disrupt circadian rhythms, which play a role in digestive and metabolic health. Recent research suggests that consistent meal timing which aligns with the body's natural circadian rhythms can promote metabolic health. Early time-restricted eating (consuming meals earlier in the day) has been shown to improve glucose metabolism and support the gut microbiota [1].

Prioritise fibre-rich foods

Holiday meals often lack sufficient dietary fibre, which is essential for gut health, along with having a diverse amount of plant foods. Encourage patients to include fibre-rich vegetables, fruits, legumes, and whole grains in their meals to promote healthy digestion and feed beneficial gut bacteria. A diet high in fibre and plant diversity supports regular bowel movements and fosters a diverse gut microbiota [2].

Stay hydrated

Amid festive indulgences, hydration often gets overlooked. Adequate water intake is important for maintaining bacterial and immunological homeostasis in the gut, and it helps prevent constipation by facilitating fibre's movement through the digestive tract [3].

Moderate alcohol intake

Excessive alcohol consumption can negatively impact gut health, contributing to inflammation, impaired gut epithelial integrity, and a reduction in beneficial bacteria [4].

If patients drink alcohol, advise them to enjoy alcoholic beverages in moderation, alternating with water. These strategies can help mitigate alcohol's impact on digestion while still allowing patients to participate in holiday celebrations.

Practice portion control

The holidays often invite overindulgence, which can lead to bloating and discomfort. Encouraging patients to practice mindful eating can help mitigate these effects. Intuitive eating, a framework that promotes listening to hunger and fullness cues, has been shown to support healthier relationships with food and improved digestion [5]. Additionally, it fosters body awareness, which can help individuals manage portion sizes more effectively during festive meal. GPs can guide patients in recognising physical hunger and satiety signals to avoid overeating while still enjoying festive foods.

The holidays are a time for joy, but they don’t have to come at the expense of gut health. GPs can help patients enjoy their holiday meals without the digestive discomfort, and support long-term gut health by encouraging mindful eating, proper hydration, and small adjustments to holiday eating habits.

– Sarah Marko, Accredited Practising Dietitian

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References

[1] BaHammam AS, Pirzada A. Timing Matters: The Interplay between Early Mealtime, Circadian Rhythms, Gene Expression, Circadian Hormones, and Metabolism-A Narrative Review. Clocks Sleep. 2023 Sep 6;5(3):507-535. doi: 10.3390/clockssleep5030034. PMID: 37754352; PMCID: PMC10528427.

[2] McDonald D, Hyde E, Debelius JW, Morton JT, Gonzalez A, Ackermann G, et al. American Gut: an Open Platform for Citizen Science Microbiome Research. MSystems 2018. https://doi.org/10.1128/msystems.00031-18.

[3] Sato K, Hara-Chikuma M, Yasui M, Inoue J, Kim YG. Sufficient water intake maintains the gut microbiota and immune homeostasis and promotes pathogen elimination. iScience. 2024 May 3;27(6):109903. doi: 10.1016/j.isci.2024.109903. PMID: 38799550; PMCID: PMC11126815.

[4] Pohl K, Moodley P, Dhanda AD. Alcohol's Impact on the Gut and Liver. Nutrients. 2021 Sep 11;13(9):3170. doi: 10.3390/nu13093170. PMID: 34579046; PMCID: PMC8472839.

[5] Van Dyke N, Drinkwater EJ. Relationships between intuitive eating and health indicators: literature review. Public Health Nutr. 2014 Aug;17(8):1757-66. doi: 10.1017/S1368980013002139. Epub 2013 Aug 21. PMID: 23962472; PMCID: PMC10282369.