Healthy Christmas foods for the intestine
Dairy alternatives, foods high in soluble fiber, and moderation are the keys to a gut-healthy holiday season.
From Christmas parties to New Year’s Eve champagne toasts, the holiday season comes with excess eating and drinking, not to mention stress and changes in routine, all of which can be harmful to the gut.
In fact, whether or not you suffer from a chronic GI issue, the holiday season is notorious for bringing GI upset in the form of gas, bloating, and abdominal discomfort. Sugar is known to promote inflammation, and research suggests it may do so by upsetting the healthy balance of gut microbiota, both by increasing the abundance of “bad” bacteria and decreasing the number of “good” bacteria.
But that doesn’t mean you have to deprive yourself of the wonderful treats available during the holidays. It just means that you should consider your options carefully. By implementing these four simple practices, you can help keep your gut in check all season long.
1. Recognize triggers
From ribs to cakes, many of the most popular holiday foods (and drinks) contain high doses of fat and sugar and can trigger intestinal problems. If you consume them frequently or in large amounts, or if you add alcohol to them, the risk of problems increases even more.
Gut-friendly alternatives? Fermented dairy products such as kefir and Greek yogurt contain microbes that help improve tolerance to these dairy-containing foods, compared to similar non-fermented versions (eg, milk), in people with lactose intolerance. Kefir has also been shown to benefit the gut microbiome.
2. Limit food portions
Instead of filling your plate as much as you like, try the healthy plate method, which not only controls portions, but also minimizes trigger foods and maximizes gut-healthy foods. The general rule of thumb is: fill half your plate with vegetables and fruits, a quarter with protein, and a quarter with carbohydrates. Go a step further (if not during the holidays, then in your everyday life) by filling the protein section with fish, poultry, or even beans, instead of red or processed meat, and putting whole grains in the carbohydrate section.
The key is moderation. Too much of anything is never good, and that goes for food and drink on vacation. That doesn’t mean you can’t indulge, just try to do it in moderation. In fact, overeating in general can cause a variety of digestive problems, including gas, bloating, and heartburn. Eating too many trigger foods, such as saturated fat and sugar, further increases the risk of disorders.
Sometimes it takes 20 minutes for your brain to get the message that you’re full. One way to ensure you don’t overeat is to practice mindful eating, paying attention to each bite of food and putting your fork down between bites.
Another tip: stay hydrated. When you’re done filling your plate with gut-healthy foods, drink a glass of water during or after your meal; helps digestion.
3. Pay attention to fiber
Fiber can really help keep things balanced amidst all the stress of the holidays, disrupted routines, and late nights.
Try to incorporate the following high-fiber foods into your diet around the holidays:
Oatmeal
Fruits (especially bananas and berries)
Cooked vegetables
Nuts or nut butter
Yogurt with fruit or 1 or 2 tablespoons of ground flax seeds or chia seeds.
If you are bringing a dish to a party, make one that is high in soluble fiber, such as Brussels sprouts, green beans, or sweet potatoes.
4. Keep stress at bay and stay active
The holidays are a stressful time of year, and there is an intimate relationship between stress, anxiety, and gut health. Research shows that diet, stress, and mood can affect the gut microbiome. Staying active is a great way to reduce stress by increasing the production of endorphins, chemical signals in the brain that promote well-being. Exercise also contributes to gut health and aids digestion. Hit the gym, take a walk, or hang out with family, friends, and loved ones.
* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.