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Hello Reader,

The holidays don’t have to mean digestive distress. A few simple choices can help keep your gut stay calm while still enjoying your favorite foods.

Key principles:

• Start with protein: Turkey, chicken, salmon, tofu, or eggs help stabilize blood sugar and support digestion, and are all lower in fat too.
• Choose cooked vegetables: Carrots, zucchini, green beans, squash, and spinach are tolerated cooked. Sometimes a lot of roughage in raw salads may be more challenging for your digestion to break down. Know your limits, maybe a large salad may be too much of a serving for your personal digestion, instead, make it a small salad with lots of colorful vegetables.
• Add gentle carbs: Rice, potatoes, quinoa, or gluten-free stuffing provide energy without excess bloating.
• Watch for hidden triggers: Swap garlic and onion for garlic-infused oil or scallion greens.
• Mind portions: Smaller, balanced servings help prevent discomfort and keep digestion steady. (so don't pile that plate high, save some of your favorites to continue to enjoy later on in the day or as leftovers.

Manage Common Holiday Triggers

Typical culprits include:

• Onion and garlic in stuffing, gravy, and dips
• Cream-based dishes and heavy sauces
• Apple cider, apple pie, and honey-glazed foods (apples are a fermentable food, if this bothers you swap for pumpkin or berry pies)
• Large servings of alcohol
• Sorbitol-sweetened candies
• Skipping meals or overeating

Gut-friendly swaps:

• Garlic-infused oil instead of garlic
• Lactose-free milk for whipped cream
• Gluten-free stuffing or rolls
• Wine or vodka + soda instead of sugary cocktails. (Remember to limit alcohol, and have it with food)

Helpful tips:

• Take small portions of higher-risk foods
• Bring an IBS-friendly side you know works for you
• Alternate alcohol with water or electrolytes

Create Calm Around Meals

Before eating:

• Take 3 deep breaths
• Don’t skip meals earlier in the day
• Can take a peppermint enteric coated capsule to help ease any bloating/cramping with meals.

During meals:

• Chew thoroughly
• Put your fork down between bites to savor the food and eat slower.
• Eat without screens when possible.

After meals:

• Take a 10-minute walk
• Sip peppermint or ginger tea
• Avoid lying down right away, wait at least 2-3 hours before laying down to allow food to digest.

Stay Prepared

Pack these gut-friendly essentials:

• Low-FODMAP snacks (rice cakes, nuts, cheese sticks, fruit)
• Electrolytes (Liquid IV, LMNT, Nuun tablets)
• Peppermint capsules or ginger chews
• Safe meals for travel days
• Peppermint tea or ginger teas.
• Digestive Enzymes such as Fodzymes, FODMAP, or Utra Digestive enzymes by Pure encapsulations.
• Click HERE for Products to help support your digestion.

Hydration reminders:

• Sip water consistently throughout the day
• Limit alcohol to 1 serving per day for women and up to 2 for men.
• Herbal teas count toward hydration, too

The holidays don’t have to mean digestive discomfort. With a little planning, smart swaps, and mindful eating, you can enjoy your favorite traditions while supporting your gut health. Remember: progress, not perfection, is the goal. If you’d like a deeper dive into navigating holiday meals with IBS and sensitive digestion, read the full blog post HERE. And as always, I am here if you need help to build confidence around food during the holidays and beyond.

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Wishing you and yours a healthy and happy holiday season!

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Cari

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