Supporting your digestion at Christmas
Christmas is a time for celebration, connection and, of course, food. From roast turkey and all the trimmings to mince pies, chocolate and brandy butter, most of us enjoy foods at Christmas that don’t usually feature on our plates for the rest of the year. While these festive treats are part of the joy of the season, they can leave our digestive systems feeling overwhelmed.
If you’ve ever experienced bloating, indigestion or heartburn over the festive period, you’re certainly not alone. Rich, creamy foods, larger portions, extra sugar and alcohol all place added demands on digestion. The good news is that with a few simple, mindful habits, you can support your digestion at Christmas and still enjoy the season to the full.
Below are some practical, natural ways to look after your gut during the festive period, without missing out on the foods you love.
Why Christmas Can Be Hard on Digestion
Digestion doesn’t start in the stomach – it begins before we even take a bite. The sight, smell and anticipation of food triggers digestive juices and enzymes that prepare the body to break down what we eat. When we’re rushing, eating on the go or distracted, this process is disrupted.
At Christmas, meals are often larger, richer and eaten more frequently. Add alcohol, late nights and less routine, and it’s no wonder that indigestion remedies become a festive staple.
Supporting digestion is less about restriction and more about how, when and what we eat.
Slow Down and Eat Mindfully
One of the simplest and most effective ways to improve digestion is to slow things down. Mindful eating allows your digestive system to work more efficiently and reduces common symptoms such as bloating and discomfort.
Try to:
Sit down for meals rather than eating on the go
Notice how your food looks, smells and tastes
Chew thoroughly and put your cutlery down between mouthfuls
Eat a little more slowly than usual
Creating a pleasant eating environment also helps. Set the table, light a candle, put on some music or the radio and enjoy the experience. Eating in front of the television, especially during busy or stressful programmes, can interfere with digestion.
Start Meals with Something Bitter
Bitter foods are often overlooked, but they play an important role in digestion. Bitter tastes stimulate digestive juices and encourage bile flow from the liver, which helps the body break down rich, fatty foods more efficiently.
Before a main meal, you could try:
Hot water with lemon
A small salad with rocket, chicory or watercress
A light dressing containing apple cider vinegar
If you have a sensitive stomach or gastritis, take care with acidic foods like vinegar and lemon, and listen to your body.
Don’t Forget Fibre
Fibre is essential for digestive health and often falls by the wayside during the festive period. Adequate fibre helps keep digestion regular and supports liver function, which is particularly important if alcohol is on the menu.
Aim to include fibre-rich foods such as:
Wholegrains like oats, brown rice and wholemeal bread
Nuts and seeds, especially milled flaxseed or chia seeds
Beans and lentils
Plenty of vegetables and fruit
Balancing festive treats with fibre-rich foods can make a noticeable difference to how you feel.
Stay Hydrated
With busy days, social events and lots of hot drinks, it’s easy to forget about water. Hydration is vital for digestion, especially if you’re eating more fibre.
Try to:
Carry a water bottle when you’re out and about
Have a glass of water with meals
Aim for around one and a half litres of fluid most days
If cold water doesn’t appeal, herbal teas or hot water with lemon are great alternatives. Try not to rely too heavily on tea and coffee, which can be dehydrating for some people.
Gentle Movement Supports Digestion
You don’t need a full workout to support digestion. Gentle movement, particularly walking, can help food move through the digestive tract and support healthy blood sugar levels after a large meal.
A short walk after eating can:
Reduce bloating
Aid digestion
Help you feel more comfortable
And if you’re still feeling uncomfortable, a gentle belly massage can also help stimulate digestion.
Supporting Your Liver Over Christmas
The liver plays a key role in digestion and detoxification, including the metabolism of alcohol. If you’re enjoying a few festive drinks, certain foods can help support liver function.
Include plenty of:
Brussels sprouts, broccoli and cabbage
Radishes and watercress
Garlic and onions
Beetroot and lemons
Some people also choose to use herbal supplements such as milk thistle during the festive period. If you do, look for blends that include herbs like dandelion or peppermint for additional digestive support.
Use Herbal Teas After Meals
Herbal teas can be a soothing way to support digestion after a big meal. Fennel tea, in particular, is well known for helping to reduce gas, wind and bloating. Peppermint and ginger teas are also excellent choices.
Sipping a warm herbal tea can help you unwind while giving your digestive system a gentle helping hand.
Give Your Digestion a Break
While it’s tempting to graze all day on festive nibbles, constant eating doesn’t give your digestive system time to do its job. Try to space meals and snacks, allowing a few hours in between.
This simple habit can reduce digestive discomfort and help you feel more energised.
Enjoy Christmas in Balance
Christmas is a time to enjoy the little extras, not to feel guilty about them. Supporting your digestion isn’t about perfection – it’s about balance. Slow down, stay hydrated, include fibre, move gently and listen to your body.
And remember, it’s just one day (or a few). With a little care and mindfulness, you can enjoy the festive season while keeping your digestion happy.
Wishing you and your loved ones a very happy, healthy Christmas.
About the author:
Jane McClenaghan is renowned for her down-to-earth, evidence-based approach to nutrition, making healthy eating practical and achievable for everyone.
With over 25 years of experience delivering group sessions for corporate clients and one-to-one consultations, she specialises in women’s health and has helped thousands of people transform their wellbeing through better nutrition.
As the author of two best-selling books and a familiar voice on local radio, Jane is passionate about translating the science of nutrition into real food on your plate and empowering others to make lasting, positive changes for their health.
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