A Dietitian's 6 Tips to Keep Your Gut Merry This Christmas (And Beyond)
I’m all for enjoying the festivities and indulgences that come with Christmas! After all, it's a time for celebration, connection, and enjoying time with loved ones. But let’s be honest—no one wants to feel sluggish, bloated, or uncomfortable after their holiday meals. That’s where a little bit of mindful eating, thoughtful planning, and nourishing choices can make all the difference. You can still enjoy every bite, from Christmas ham to pavlova, while still feeling your best throughout the festive season. Keep reading for simple tips to enjoy this upcoming holiday season, while supporting your gut health and overall well-being.
Practicing Mindfulness This Christmas
When it comes to Christmas Day lunch, it’s easy to go a little overboard. Practising mindful eating can help you stay balanced while enjoying every festive bite—without overwhelming your digestive system.
The Benefits of Mindfulness
Mindful eating is about savouring each bite and paying attention to how your body feels. By eating slowly and focusing on the experience of your meal, you’ll be able to notice your bodies cues and be less likely to eat to the point of discomfort. Taking the time to appreciate the flavours can help prevent overeating, which is particularly helpful for your gut, as digestion works best when you're relaxed. And most importantly, it allows you to enjoy your food and be truly present in the moment.
Hydrate for Healthy Digestion
Staying hydrated is crucial for digestion and overall well-being, especially during the busy holiday season. If you normally take a water bottle to work, it is usually best to keep it filled and within reach during the holidays too. Drinking water regularly helps keep things moving smoothly through your digestive system, reducing the chances of bloating or sluggishness. If you want something festive, try homemade iced teas or sparkling water with a squeeze of lemon or lime. Hydration helps maintain energy, supports digestion, and keeps you feeling your best despite the summer heat.
Festive Superfoods to Support Gut Health
This Christmas, why not boost your meals with some superfoods that support both your gut and overall health? Packed with vitamins, minerals, and fibre, these foods can help your digestive system stay in top shape, fight fatigue, and keep you feeling energised.
Nature’s Farmer Sea Moss Gel is a great addition to your meals. Rich in fibre and with essential minerals and vitamins, Sea Moss supports digestion, and immunity and keeps your gut microbiome healthy. It’s perfect for smoothies, dressings, and desserts!
Here are a few recipe ideas using superfoods to support gut health:
Smoothie bowls with Sea Moss Gel, mixed berries, coconut, and a drizzle of honey for a refreshing, prebiotic-packed treat.
Kale and quinoa salad with roasted sweet potato, pumpkin, and a tangy vinaigrette—packed with fibre to nourish your gut.
Fruit salad with kiwi, pomegranate, and orange slices to provide antioxidants and digestion-boosting enzymes.
By incorporating these superfoods, you’ll nourish your body, support your gut, and keep your energy levels steady through the busy holiday season. For more ideas on how to incorporate Sea Moss Gel into your recipes, check out the Natures Farmer Sea website.
Planning Ahead for a Happier Gut
Meal planning can be a game-changer when it comes to eating well during the holidays. And no, I don’t mean planning out every single meal! It’s important to allow some flexibility and take a relaxed approach to eating, especially during the holidays. But with a little fore-thought, you can enjoy nutritious food that supports digestion without feeling stressed or overwhelmed.
Organise Your Shopping List for Balanced, Gut-Friendly Meals
A well-balanced holiday meal starts with the right ingredients. Make sure your shopping list includes a variety of fresh, fibre-rich produce, proteins, and healthy fats. For snacks, include quick and easy whole foods like nuts, seeds, fruit, and yoghurt.
Batch-Cooking Healthy Sides for Digestive Support
Batch-cooking light, refreshing sides, such as salads, roasted vegetables, or grain-based dishes, can save you time and keep your gut happy. Preparing these ahead of time helps you stay nourished and reduces stress on the day of your big meal. If you’re hosting, make a few dishes in advance—like a refreshing peach and walnut salad, or a colourful coleslaw —and store them in the fridge. This way, you'll have nourishing, gut-friendly dishes ready to serve when the festivities begin.
Quick, Healthy Holiday Breakfasts
Start your day with a gut-friendly breakfast that will keep you feeling satisfied for hours. Try a veggie-packed omelette, overnight oats with nut butter and berries, or a smoothie with protein powder, Sea Moss, and greens. A balanced breakfast helps maintain steady energy levels throughout the day, preventing the afternoon slump and cravings for those extra 3 or 4 rum balls that you were hoping would last until the new year.
Eating Seasonal Foods for Gut Health
When you eat with the seasons, you get access to foods at their most nutrient-dense and bioavailable. Seasonal fruits and vegetables are typically high in antioxidants, which help protect the gut lining from inflammation and oxidative stress. Many of these foods are also excellent sources of prebiotic fibre, which acts as food for the beneficial bacteria in your gut, helping to maintain a healthy microbiome. Fibre-rich foods support regular bowel movements and reduce the risk of digestive issues like constipation or bloating. Additionally, eating a variety of seasonal foods helps introduce diversity to your diet, which is key for cultivating a diverse and balanced gut microbiota.
What’s in Season This Christmas?
Here in Australia, summer brings an abundance of vibrant, gut-friendly produce. Seasonal fruits and vegetables like tomatoes, mangoes, cucumbers, berries, cherries, stone fruits (such as peaches and nectarines), and leafy greens (like spinach and kale) are perfect for adding to your Christmas meals.
Simple Seasonal Recipes:
Prawn, mango, and avocado salad: This nutrient-dense fish comes together with a zesty lime, honey, and chilli dressing.
Grilled peaches or nectarines: Drizzle with honey and sprinkle with cinnamon for a light, festive dessert or side dish.
Tomato and basil salad: A fresh and vibrant salad made with local tomatoes, basil, and a balsamic glaze for a perfect, flavourful side.
Eating seasonal foods not only enhances the flavour and nutrient-density of your meals for overall health and vitality, but also supports a healthy gut microbiome. By choosing local, fresh produce, you’ll also be supporting sustainable farming practices and reducing your environmental footprint. If you have the time and access, try to shop at small grocers and markets this holiday season and support your local growers.
How to Build a Balanced Christmas Plate
To enjoy a big Christmas meal without overwhelming your digestive system, it’s important to build a balanced plate. This means including a variety of food groups, with plenty of fibre and gut-friendly nutrients, that can help crowd out heavy or processed foods.
Pile on the Veg
Aim to fill half your plate with colourful vegetables. They are packed with vitamins, minerals, and fibres that help nourish your gut microbiome and aid digestion. The more colourful your plate, the better—each colour represents different nutrients and antioxidants that support your overall wellness and gut health.
Protein & Healthy Fats Add a serving of lean protein (like chicken or seafood) and healthy fats (like avocado or olive oil) to your plate. These foods help keep you feeling satisfied and promote healthy digestion. Healthy fats help maintain a strong gut lining and support the absorption of fat-soluble vitamins (A, D, E, K). They also nourish beneficial gut bacteria, promoting a balanced microbiome.
Eat Your Fibre First: A Gut-Friendly Strategy to Keep Your Energy Steady
Did you know that the order in which you eat your food can impact how your body’s blood sugar levels? Starting your Christmas meal with fibre-rich vegetables helps slow the absorption of glucose, which allows for sustained energy between meals and minimises snacking.
Why Fibre Matters
Dietary fibre plays an important role in regulating blood sugar levels by slowing the digestion and absorption of carbohydrates. Soluble fibre, in particular, slows down how quickly food leaves the stomach and delays the release of glucose into the bloodstream. This helps prevent rapid swings in blood sugar, reducing the chance of feeling sluggish or craving sugary foods. Having foods like leafy greens, cucumber, or green beans before meals that are high in carbs can help you feel fuller for longer, maintain more stable energy levels, and avoid crashes by slowing the release of glucose into the bloodstream. You could also have a serving of Sea Moss Gel prior to eating for an extra fibre boost.
Take Home Message
By making a few simple changes—like eating mindfully, planning ahead, and choosing nutrient-rich, gut-friendly foods—you can enjoy a festive, delicious holiday season without the post-Christmas slump. And yes, you can still enjoy that Christmas trifle! Here’s to a merry, balanced, and healthy Christmas filled with joy, good food, and quality time with loved ones. Happy holidays!
