16 Dec Gut Health Diet Tips for the Holidays from NYC Nutritionists

Reduce bloating, gas, fatigue, and uncomfortable digestive health symptoms during the holidays with these diet tips from New York Nutritionists.

Oh, the holidays! Your Nana’s famous latkes, a friend’s decadent pecan pie recipe, tamales, lechon, mulled wine, buñuelos, ham, potatoes every-which-way, and always butter and sugars and sauces and more. The holidays bring us tradition and flavor and family and, possibly, indigestion, abdominal pain, constipation, even fatigue.

For anyone who struggles with gut health, this time of year can be difficult.

NYC Dietitian Tips for Digestive Health During the Holidays:

As dietitian nutritionists who work with patients who struggle with SIBO, IBO, IBS, and gut health problems, we can help you improve your digestive health and survive the holidays, one delicious bite at a time! We promise, we will never promote tasteless, cardboard diet plans.

Over the holidays, high-calorie, high-sodium, high-fat, and high-sugar treats and meals abound.  And it’s also hard not to participate in the beautiful traditions that surround us. With a little bit of planning and by implementing some simple strategies, you can enjoy this season without the discomfort. Feeling unwell during the holidays is not inevitable!

Manage Your Portions: 

Overeating is a big thing during the holidays. It’s important to understand that overeating is eating beyond the point of fullness. When we eat fast or are distracted, it’s easy to overeat. Overeating can lead to acid reflux, gas, bloating, and indigestion. For those already managing a chronic condition, like SIBO, IBO, or IBS, big meals can be disastrous. Portion control and eating small meals can make a big difference in your digestive health. It’s not about going hungry! It’s about listening to your body and eating what it needs.

• Choose an appetizer-size plate for your meals at holiday parties.
• Don’t skip meals.
• Eat slowly (practice mindful eating)
• Once you finish your snack or meal, put the plate away, and spend your time with the people around you. Take the focus away from the food.

Increase Your Fiber Intake:

Fiber is key to gut health and can prevent constipation. There are simple ways to increase fiber intake (even in those decadent meals!)

• Include at least one whole-grain in every meal.
• Choose cereals with at least 5 grams of fiber per serving.
• Add kidney, garbanzo, white, and black beans to your salads.
• Eat at least 5 servings of fruits and vegetables/day .
• Eat fresh fruit with Greek yogurt and a drizzle of honey for dessert.

It’s not only WHAT, but also HOW and WHEN

• Sit down for meals. Enjoy the food on your plate. Don’t rush.
• Pay attention to how you breathe, chew, and swallow. It’s important to experience a meal, not just put food in your mouth. (Eat like the French!)
• Listen to your body.

Try to Manage Those Stress Levels:

It’s that time of year, and so many people feel overwhelmed. At work, there are budgets and deadlines to meet. Family might be coming to visit. You might have a full house, or, conversely, you might be alone. Identify the things that cause the most stress and prioritize what matters most to you. If you don’t want to go to a holiday party, don’t. If you feel like you need more support during this time of year, reach out to a friend, a loved one, or a coworker. Stress and digestive health go hand-in-hand.

Hotlines:
National Suicide and Crisis Lifeline
National Alliance for Eating Disorders (The Alliance)

Keep it as Minimally Processed as Possible

Ultra-processed foods wreak havoc on our bodies. Of course, we all love a bag of chips now and again, but when eating ultra-processed foods becomes the rule, not the exception, our bodies and tummies pay a hefty price!

• Swap out potato chips for homemade potato chips (made in the air fryer).
• Make homemade popcorn and lightly salt it. Add a drizzle of caramel sauce!
• Feeling snacky, go for cut-up vegetables and fruits. Dip in your favorite nut butter.
• Make homemade hummus (or buy it at the store). Try white bean hummus, black bean hummus, even beet hummus, to keep things colorful and yummy. Eat with pita chips.

Not all digestive health problems can be treated the same. Meet with a Registered Dietitian Nutritionist and get online and/or in-person nutrition counseling and an individualized meal plan for the holidays. Enjoy the season, one delicious bite at a time.

Happy Holidays from our NYC Nutritionist, Nutrition Group!