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Gut Health Tips For The Holidays


It's the holiday season and we're all here to have a good time, but it's imperative that we also take care of our gut health. There are several ways that you can make sure your gut is ready for the holidays: eating well, moving more, and being mindful of what you consume. Here are some tips on how to do just that!


  • Eat slowly. This will help you feel full faster and reduce the amount of food you need to take in.
  • Eat with others, especially those who can hold you accountable for your choices at the table.
  • Don't eat when you're stressed; this can make it difficult for your body to discern when it's actually hungry or when it's just reacting to stress hormones related to anxiety or anger (and thus makes eating more challenging).
  • Eat a healthy breakfast that includes protein and fiber, so that your blood sugar levels remain steady throughout the day instead of spiking as soon as lunchtime rolls around—which can lead to overeating later on! Also try drinking water before meals, which may help suppress appetite by increasing satiety signals from the gut.

Avoid eating late at night; this will prevent blood sugar fluctuations while allowing time for digestion before bedtime!


Probiotics are a way to help your gut. They're found in yogurt, kefir, kombucha, sauerkraut, kimchi, and many other fermented foods. You can also find them as supplements in health food stores or online.

A top-quality probiotic supplement will have at least 1 billion active cells per dose and a variety of beneficial bacteria strains (especially Lactobacillus acidophilus and Bifidobacterium lactis). Be sure the label says "live" or "viable." There's no standard definition for what makes a capsule viable so look closely at the label to make sure you're getting what you're paying for!


Sugar is a carbohydrate that can be found in many foods. It's one of the main sources of calories in our diets and can be addictive. Consuming sugar regularly can have negative effects on your health, including increasing the risk of diabetes and heart disease.

In addition to being a source of calories, sugar increases your blood sugar levels which triggers an insulin response from your pancreas. This can lead to weight gain over time as well as increase your risk of certain cancers such as breast cancer.


If you’re looking to keep your gut in tip-top shape this holiday season, it’s key to remember that movement is key. We all know that exercise is helpful for our overall health—but did you know it actually helps us digest food better? When we move around and exercise, our body produces more gastric juices that help break down the food we eat.

The amount of exercise you should get depends on your age and fitness level, but most experts agree that 150 minutes of moderate activity per week (like brisk walking) or 75 minutes of vigorous activity per week (like running) is recommended for adults aged 18-64 years old. That may sound like a lot at first glance, but if you think about how much time we spend sitting down each day (at work, in the car), then getting out there and moving around becomes easier than ever before!

If your goal is weight loss or improved cardiovascular fitness levels, consider working out with friends who have similar goals as yours. Research shows that people who work out together are more likely to stick with their routines than those who don’t have anyone else encouraging them along the way! And even though it might seem counterintuitive at first glance, rather than adding an additional 30 minutes to whatever workout routine you decide upon today...try subtracting something else instead! There are plenty of ways we could all use less screen time or social media scrolling. Therefore, why not use this opportunity as one last chance before 2018 comes full circle?


One of the easiest ways to keep your gut healthy throughout the holidays is to make sure that you are consuming enough water. When you are eating and drinking a lot of food and alcohol, it's even more important than usual that you stay hydrated. Water helps deter overeating by letting you know when your stomach is full, so drink up before meals and during them (about eight ounces per meal) and after too (another eight ounces). It can also help relieve constipation by making sure that everything moves smoothly through your digestive system!


If you want to keep your body in optimal health, it's important to practice mindfulness at every meal. Let's break down the steps:

  • Be mindful of what you eat. Avoid processed foods, fast food, and junk food; instead, choose organic fruits and vegetables whenever possible.
  • Be mindful of how much you eat. Try not to overeat by paying attention to your hunger levels throughout the day (especially when eating at a holiday party). If you're still hungry after a meal, ask for seconds—or thirds!—if there are leftovers from dinner earlier in the day.
  • Be mindful of how you eat. Take time out of your busy schedule for meals so that they aren't rushed affairs with distractions such as laptops or cell phones nearby; this will allow for better digestion since stress will not slow down our bodies' processes!
  • Be mindful of when you eat: Make sure that each meal is balanced with proteins (e.g., chicken), carbohydrates (e.g., sweet potatoes), and healthy fats (e.g., avocado). This will help keep blood sugar levels steady throughout the day so that no one starts feeling faint after lunchtime snacks!


There’s no one-size-fits-all approach to gut health. The key is to be mindful of what works for your body and what doesn’t—and then stay consistent with those habits. For example, if you have a glass of wine at dinner every night and enjoy the way it makes you feel, there’s nothing wrong with continuing that tradition! But if it results in bloating or stomach pain, try switching out alcohol for another beverage instead. Or maybe you prefer a steaming hot cup of tea without any additives at all times of the day because it keeps your belly happy! Whatever works best for you is what should be prioritized as part of your daily routine—including during holiday seasons when stress levels tend to rise (or fall).

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