{"id":38089,"date":"2023-11-13T06:00:00","date_gmt":"2023-11-13T06:00:00","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=38089"},"modified":"2023-11-10T21:59:57","modified_gmt":"2023-11-10T21:59:57","slug":"holiday-gut-health","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/holiday-gut-health\/","title":{"rendered":"How to Maintain Good Gut Health During the Holidays\u00a0"},"content":{"rendered":"

The weeks between Thanksgiving and New Year’s are often filled with delicious sweets and alcohol-filled parties, not to mention lots of family time. Here\u2019s how to maintain a healthy diet and keep your digestive system happy with gut-friendly foods\u2014without giving up on all the fun. Spoiler: It\u2019s all about what you add to your plate. Not what you take away.<\/strong><\/p>\n\n\n\n

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With the holiday season approaching quickly, you might be wondering how your upcoming celebrations may impact your health\u2014specifically, your gut health<\/a>. After all, the most wonderful time of the year is also the most food- and alcohol-filled. The holidays can also be very stressful and take us out of our usual routines\u2014two additional things can take a toll on the digestive system.<\/p>\n\n\n

\u201cDue to extra family events and travel, people tend to be very tired, stressed, and out of sync with their usual routine during the holiday season,\u201d explains Amy Shapiro, MS, RD, the founder of Manhattan-based dietetics practice Real Nutrition<\/a>. \u201cAs a result, some people don\u2019t eat enough, relying only on coffee to propel them through their days. While others may only have time to grab processed foods that lack gut-friendly nutrients like fiber<\/a> and probiotics<\/a>.\u201d Shapiro also says the onslaught of parties synonymous with the season often means we\u2019re collectively consuming more sugary desserts and alcohol<\/a>, which can negatively impact the balance of good and bad bacteria in the gut.<\/p>\n\n\n\n

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The Importance of Gut Health<\/strong><\/h2>\n\n\n

While a few indulgent meals here and there aren\u2019t going to make any long-term changes to your gut health, issues may arise when indulging becomes the status quo, explains gut health dietary expert Amanda Sauceda, MS, RD<\/a>.\u00a0<\/p>\n\n\n

\u201cThe gut microbiome is made up of trillions of bacteria that break down fiber from foods. This process produces short-chain fatty acids (SCFA), which help keep the gut healthy and aid other areas of wellness, including bone health and immunity. When the gut doesn\u2019t get the fiber it needs to produce SCFA, it may lead to an imbalance of good to bad bacteria in the gut,\u201d explains Sauceda.\u00a0<\/p>\n\n\n

Early signs of an imbalanced gut microbiome are usually related to digestion<\/a>. \u201cYou may feel bloating<\/a> or experience constipation or diarrhea. You may also feel like foods you\u2019ve never had a problem with are seemingly irritating your gut,\u201d Sauceda says.<\/p>\n\n\n

If you notice any of these signs, it\u2019s time to take steps to improve the overall balance of good and bad bacteria in your gut through your diet.\u00a0\u00a0<\/p>\n\n\n

Maintaining Good Gut Health Day-to-Day During the Holidays<\/strong>\u00a0 with gut-friendly foods<\/h2>\n\n\n

Sure, all the parties and indulgent dinners can make it hard to feed your gut the nutrients it needs, but it\u2019s definitely possible\u2014all it takes is a little planning. But no matter what, don\u2019t stress too much about your diet; that will only negatively impact your microbiome. Just do the best you can!<\/p>\n\n\n\n

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\u201cI think people get really freaked out about their diet about the holidays, and that creates more stress, which is bad for the gut bugs in itself,\u201d says Isabel Smith, RD, CDN, the founder of Isabel Smith Nutrition<\/a>. \u201cSo first and foremost, don\u2019t overthink your diet; just do your best to sneak in fibrous foods like fruits, vegetables, and whole grains when you\u2019re not at celebrations. This way, more indulgent food and drinks will have less of a toll on your gut bugs when you decide to have them. Small steps can have a big impact!\u201d<\/p>\n\n\n

Shapiro agrees, noting that focusing on the meals you likely have more control over, like breakfast<\/a>, lunch, and your afternoon snack, can make a big difference. \u201cThe key is to maximize those meals for fiber to keep the gut happy,\u201d she says\u00a0<\/p>\n\n\n

Some easy Smith- and Shapiro-approved ways to sneak in more fiber into your day-to-day include:<\/p>\n\n\n\n