From Thanksgiving feasts to New Year’s Eve champagne toasts, the holidays come with indulgent food and drink — not to mention stress and changes in routine — all of which can spell trouble for the gut.
Indeed, whether you’re dealing with a chronic gastrointestinal problem or not, the holidays are famous for stirring up gastrointestinal woes in the form of gas, bloating, and abdominal discomfort. Sugar is known to promote inflammation, and research suggests it may do so by disrupting the healthy balance of gut microbiota — both by increasing the abundance of “bad” bacteria and by decreasing quantities of “good” bacteria.
But that doesn’t mean you need to deprive yourself of the wonderful treats available during the festivities. It just means you should consider your choices carefully. By putting these four simple practices into place, you can help keep your gut in check throughout the season.
Recognize the Triggers
From eggnog to latkes and prime rib to pie, many of the most popular holiday foods (and drinks) deliver hefty doses of fat and sugar and can trigger gut problems, says Levi Teigen, PhD, RD, assistant professor in the division of gastroenterology, hepatology, and nutrition at the University of Minnesota Medical School. If you consume them frequently or in large portions or add alcohol to the mix, the potential for problems increases further.
Consider eggnog: A recent review by Consumer Reports found that a 4-ounce serving of this holiday drink contains about 9 grams of fat, including 5 grams of saturated fat, and 13 to 16 grams of added sugar, which is a quarter of the recommended daily saturated fat intake and considerably more than half of the daily sugar recommendation, according to the U.S. Department of Agriculture’s 2020–2025 Dietary Guidelines for Americans.
Gut-friendly alternatives? Low-fat eggnogs, plant-based varieties such as those made with almond or cashew milk, or kefir eggnog, Dr. Tiegen says, explaining that fermented dairy products like kefir and yogurt contain microbes that help improve tolerance to these dairy-containing foods, as compared with similar nonfermented versions (e.g., milk), in people with lactose intolerance. Kefir has also been shown to benefit the gut microbiome.
