Christmas is often seen as a time to eat, drink and be merry but when it comes to our gut health, this is not necessarily the best way to support it! Rich foods, late nights and too much alcohol can leave us feeling a little the worse for wear and our gut can start to struggle with all the festive treats we throw at it.
Digestive wellness can be the key to staying healthy and feeling in tip top condition throughout the Christmas holidays, so, as our present to you, we have gathered together some essential advice on how best to enjoy Christmas without compromising your gut health.
Why Gut Health Matters During Christmas
Good gut health matters all year round, not least at Christmas, where the never-ending supply of chocolate, cheese, rich sauces and other indulgent foods can lead to our digestive system feeling somewhat overwhelmed.
Our gut microbiome is home to around 1000 different species of bacteria, viruses and fungi, and many of these are beneficial when it comes to trying to create a healthy body[i]. The good bacteria that settle here can provide us with some essential nutrients as well as helping to protect us from infections,[ii] maintain the energy levels that are so important during a busy Christmas period, as well as support our mental health.
What Supports Gut Health This Christmas?
The key to most things in life seems to be about striking a balance, and your gut health is no exception. Therefore, one of the best ways to support your gut health this Christmas is to make sure you continue to eat a balanced diet rich in fibre and probiotics. These probiotics are known as the ‘good bacteria’ in our gut and are themselves fuelled by prebiotics, which can be obtained from fibre. This means that a fibre-rich diet of, for example, garlic, bananas, asparagus and whole grains can be very effective in keeping our gut happy over Christmas.[iii]
Whilst no one expects you to avoid the turkey, trimmings and that delicious Christmas pudding, you can still balance out your diet with a wide range of gut-friendly foods. Fermented foods such as apple cider vinegar, kefir, kimchi, kombucha, miso, olives and sauerkraut[iv] are all great for our gut health, as are the prebiotic vegetables such as Jerusalem artichoke, garlic, onions and leeks[v].
If you find yourself struggling to squeeze these into your Christmas menu, then you could always try taking a probiotic supplement to offer you that balance with ease.
Healthy Christmas Snacks for Gut Health
You can still have your pick of biscuits, mince pies and cheese platters over Christmas, but why not pair these with some healthy Christmas snacks which are both delicious and beneficial for your gut? There are all kinds of treats that will get your tastebuds excited and keep your gut happy at the same time, so here are a few of our favourites.
Brazil nut and dark chocolate bars help to provide a rich source of selenium which is thought to improve mood, reduce anxiety and support mental health.[vi] By combining roughly chopped Brazil nuts with chocolate chips, oats, melted honey and peanut butter, you can create a delicious treat that still feels naughty, but your gut will love!
For a savoury option, try a chickpea and green lentil hummus. This gives you the feeling of a luxurious Christmas treat but still provides lots of wholesome and nutritious benefits. Simply blend together chickpeas, green lentils, garlic, cumin and seasoning for a dip packed with flavour which is fantastic with some crunchy carrot sticks.
If it is something lighter that you need, then try whizzing up a berrylicious smoothie which combines a range of gut friendly bananas, mixed berries, spinach, apple, chia seeds and kefir.
Enjoy Your Festive Foods Mindfully
One of the best ways to enjoy your food and maintain your gut health is through what’s called ‘mindful eating’. This entails becoming fully connected with all the sensations experienced with eating and drinking. Mindful eating can help us not only reflect on what we are eating, but also think about how and why we are eating it, helping us to balance eating for nourishment and enjoyment.
Eating quickly, on the run, can lead to bloating or indigestion, so by slowing down, we can recognise the signals from our hunger hormones, and by smelling and observing our food before we eat it, our body starts to produce digestive enzymes that can help prepare the gut for an incoming meal and optimise digestion[vii]. With mindful eating, you can still enjoy rich foods over Christmas without overloading the digestive system by balancing out heavy meals with fresh fruit and vegetables, light salads and gut friendly tea.
Stay Hydrated and Include Digestive Aids
Staying hydrated is another important aspect of maintaining good Christmas gut health. Champagne and the odd glass of eggnog might be essential to some, but balancing these out with water, herbal teas and digestive aids like ginger or peppermint can help to soothe the digestive system after a meal.
Water can act as a lubricant, helping to move food along the digestive tract and combine with stomach acids to help break down proteins and aid the digestive process, making it the perfect complement to any Christmas meal.[viii]
Create a Gut Health Checklist for Christmas
Now is the perfect time to create your own gut health checklist to stay on track over Christmas. Meal planning can actively help incorporate more fibre into your diet and reduce excessive levels of sugar or alcohol. Draw up a list and set aside time for shopping so that you can get all the ingredients you need, and factor in plenty of sleep as well as physical activity as these can both help to keep your gut health and mental health in tip top condition.
Enjoy a Healthy, Happy Christmas
Christmas is a chance for us to enjoy time with the people that mean the most to us. By taking care of your gut health, you are taking care of your overall health throughout the Christmas period, ensuring that you can make the most of this special time of year. Good gut health over Christmas does not have to mean cutting out all those delicious festive foods, but by focusing on balance and mindful eating, you get to enjoy the best of both worlds. And if you still feel like your gut health might need an extra helping hand over Christmas, try our gut health supplements to support your wellness needs through to the New Year.
Sources
- https://www.healthline.com/health/gut-health#gut-microbiome
- https://www.healthline.com/nutrition/gut-microbiome-and-health
- https://www.pushdoctor.co.uk/nutrition-advice/the-benefits-of-gut-bacteria
- https://www.houstonmethodist.org/blog/articles/2019/oct/how-probiotics-affect-your-gut-health/
- https://www.bbcgoodfood.com/health/nutrition/top-12-healthiest-fermented-foods
- https://www.healthline.com/nutrition/19-best-prebiotic-foods
- https://www.theguthealthdoctor.com/mindful-eating
- https://bgapc.com/hydration-and-digestion-gut-health/
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