6 Easy Tips to Manage Gut Issues During the Holidays.

Eating over the holidays can be super stressful for those struggling with gut issues. Fortunately, a little planning can go a long way in helping you to enjoy upcoming social gatherings.

In this blog post, I share 6 easy tips for managing gut issues during the holiday season.

>>TIP #1: Limit fatty foods.

Over consuming fatty foods can lead to symptoms like diarrhea, abdominal pain, cramping, and heartburn/reflux. Common examples of fatty foods are: fried foods, high fat red meats, creamy sauces, gravies, buttered veggies, and high fat desserts.

Tips to reduce high fat foods:

• choose steamed, roasted, or baked foods
• ask for sauces, dressings, and gravies on the side
• savor high fat desserts by limiting them to 3-5 bites
• eat slowly

>>TIP #2: Limit Caffeine.

Caffeine is a common food trigger for those with gut issues. Caffeine stimulates the gut causing urgency with bowel movements, and typically leads to diarrhea / loose stools along with heartburn and reflux. Common sources of caffeine include coffee, teas, chocolate, and sodas.

Tips to limit caffeine:

• choose non-caffeinated herbal teas (ginger and peppermint teas are especially soothing to the gut)
• try hot water with a squeeze of fresh lemon or sliced ginger
• limit high chocolate desserts and hot chocolate
• choose seltzer water instead of regular or diet soda

>>TIP #3: Limit Alcohol.

Alcohol is a popular beverage, especially this time of year. Unfortunately, alcohol is a frequent contributer to gut issues like loose stools (often the next day), fat malabsorption, reflux, and bloating & gas (commonly with beer). Sources of alcohol include wine, liquor and beer.

Tips for alcohol:

• obviously, you can completely avoid it
• limit yourself to 1 drink maximum
• always consume alcohol with meals, never on an empty stomach
• choose very dry wines or clear distilled liquor that’s been watered down
• choose a (low sugar) mocktail instead

>>TIP #4: Limit Roughage.

I’m sure many of you with gut issues have been at one time or another to limit roughage in your diet. Although fiber is incredibly important for our overall health, some may struggle with having too much fiber in their diet (side note: if this is you, you may want to have a stool analysis to see if any imbalances in your gut are contributing to your intolerance with fiber!).

Roughage is also known as insoluble fiber (typically found in fruits and veggies with thick skins) and passes through our gut largely intact: potato skins, apple skins, wheat bran or bran cereal, most whole grains (quinoa, bulger), etc.

Soluble fiber, on the other hand, is less of an irritant to your gut and can actually be beneficial in controlling loose stools by forming a gel when mixed with liquid. Think of the inside of your fruits and vegetables as soluble fiber sources: avocado, banana, apple sauce, oats, potato without skin, etc.

Since our bodies lack enzymes to break down all types of fiber, it goes in and comes out as an undigested carbohydrate. We do not break down fibrous foods any more than we chew them however, with the help of gut microbes they are fermented.

As such, people frequently complain of diarrhea, abdominal pain or bloating, and gas with too much roughage. Foods highest in roughage are salads, raw veggies, nuts, whole grains like quinoa, and fruits & veggies with thick skins.

Tips for roughage:

• it’s important we don’t totally eliminate these foods as they provide beneficial nutrients for your gut microbes which, in turn, produce anti-inflammatory by-products for your colon
• choose cooked veggies & fruit
• peel fruits & veggies when possible
• choose nut butters or nut milks (which are broken down more) over whole nuts
• choose soft foods like: smoothies, mashed potatoes, soups, avocado, butternut squash, sweet potato, banana, etc

You may want to consider adding digestive enzymes with meals to assist with breaking down tough fibers. Check out products like Bean Assist or VeggieGest by Enzymedica (which both can easily be ordered from my online dispensary).

>>TIP #5: Limit Sugar.

Most of us, all year round, eat too much sugar. The average American consumes up to 82 grams of added sugar daily while it is recommended women keep added sugar intake to just 25 grams/day.

Too much sugar in your diet will drive inflammation in your gut AND can increase your risk for a whole host of other chronic diseases. Too much sugar consumed in a small amount of time can draw water into the bowel causing diarrhea and also leads to abdominal pain, bloating, gas, nausea, and fatigue.

Common sources of added sugar include: soda, tonic water, sugar sweetened beverages like lemonade and sweet tea, candy, cookies and other desserts, canned cranberry sauces, cereals, flavored yogurts, sweetened milk substitutes (almond, soy, coconut milk).

Tips to reduce added sugar:

• check your label for sources of added sugar, typically seen as: high fructose corn syrup (HFCS), cane sugar, sucrose, barley malt, dextrose, maltose, rice syrup, etc.
• choose unsweetened yogurts and milk substitutes
• if you’re baking something, reduce the sugar by 25% or 1/3
• cook with less refined versions of sugar such as sucanat
• flavor food with almond or vanilla extract, cinnamon or nutmeg in place of sugar
• if you flavor your coffee or tea with sugar, try using cinnamon
• add sweetness with dried fruit (as tolerated), mashed ripe bananas, apple sauce, or chopped fresh fruits
• sip on seltzer water or herbal tea in place of sugary beverages

>>TIP #6: Lower Your Stress While Eating.

Pay attention to your eating behaviour, how you eat your food is just as important as what you eat. Are you a fast eater? Are you done before everyone else is? Chew your food well and eat your food slowly. Consider your whole environment and how it affects you while your eating.

Tips to reduce stress while eating:

• have a designated relaxing area to eat that is NOT your desk or the steering wheel of your car
• turn off your TV, phone, & computer while you eat
• pause a moment and take 3 deep inhales and exhales before you dive into your meal
• focus on each bite and hew your food thoroughly each time before swallowing
• stop eating when you’re 2/3 full

>>BONUS TIP: Know exactly what your food sensitivities are.

If you’ve got an inkling that certain foods contribute to your digestive issues but haven’t been able to figure out exactly what those foods are, then it’s worth exploring the option of food sensitivity testing. In my practice, I help clients incorporate an elimination diet with these results which often provides the much-needed relief they’ve been looking for.

If you’re committed to your health and would like to invest time in getting to the bottom of your digestive issues, then you can schedule a complimentary consult with me to learn more.

>>In conclusion

I hope these tips have guided you in your thinking about how to approach the holidays if you’re struggling with gut issues. These small, simple steps will likely make a positive impact on how you feel as you navigate through this season.

I wish you a wonderful holiday season full of fun, laughter, connection, and good memories had with your friends & family!

If you’re looking to jump start your digestive health journey, then I’ve got you covered! To learn if my 12 week Digestive Reset Program is right for you, get started here!