Navigating the Holidays with GI Issues: 10 Practical Tips + 3 Mindset Tools for Stress Relief
Holiday joy or holiday GERD? The choice might come down to a few small, overlooked habits.
The holiday season is a whirlwind of joy, laughter, and mouthwatering feasts—but for those wrestling with gastrointestinal (GI) issues, it can feel more like a gut-wrenching rollercoaster. Between indulgent meals and chaotic schedules, your digestive system might just wave the white flag.
Don’t stress, though! I’ve got your back (and your belly) with simple, game-changing tips to keep you feeling great while soaking in the festive magic. Let’s make this holiday season one to savor—not suffer through!
In this blog, I’ll share 10 highly effective, science-backed strategies to help you navigate common gastrointestinal (GI) challenges that often arise during festive gatherings, like bloating, heartburn, or indigestion. I’ll also introduce 3 actionable mindset tools rooted in mindfulness and self-awareness to help you stay calm, grounded, and fully present while enjoying the celebrations. Whether you’re dealing with rich holiday foods, irregular eating schedules, or stress from social events, these tips are designed to empower you to feel your best. Let’s dive in!
10 Tips for Navigating the Holidays with GI Issues
- Stick to Your Regular Eating Schedule. Maintaining meal consistency is crucial for gut health, even during the hectic holiday season. Your digestive system thrives on routine, so aim to eat meals at your usual times whenever possible. Skipping breakfast to “save room” for a holiday feast or pushing dinner too late can throw off your gut’s rhythm, potentially leading to bloating, discomfort, or even acid reflux. If your schedule is unpredictable, set phone reminders or pre-plan your meals to stay on track. Plan to eat every 3-4 hours to prevent getting overly hungry and prevent blood sugar dips.
- Pack Pro-Gut Snacks. Holiday party spreads are often filled with rich foods that may not sit well with sensitive stomachs. Prepare by bringing along gut-friendly snacks like homemade trail mix with nuts and seeds so that you have something available if you need something to eat. Snacks can help stabilize your blood sugar and also prevent you from getting overly hungry with nothing to eat. There’s nothing worse than being at an event with nothing to eat and being hungry!
- Scout the Buffet Table First. Before diving into the buffet line, take a moment to survey all the options. This allows you to make intentional choices instead of only eating foods that might upset your digestion. Look for dishes that you know you can tolerate and fill your plate with these things first. Make room for some “new to you” foods to try and work on eating mindfully and slowly. You SHOULD try some new foods and utilize mindful eating to help encourage digestion.
- Make Adjustments If Needed. Holiday recipes often contain foods that can upset digestion like garlic, onions, cream, and wheat-based products, which can trigger bloating or gas for those with sensitive guts. If you’re prone to digestive discomfort, pinpoint your known triggers and adjust your portions accordingly. It is beneficial to trial some of these foods PRIOR to the holiday in a non-stressful environment to promote a positive eating experience with these foods before trying them in a holiday situation for the first time. Additionally, consider incorporating gut-friendly alternatives or substitutions into your holiday recipes. For example, you might swap heavy cream for coconut milk, use gluten-free flour blends, or replace garlic and onions with milder spices or herbs that won’t irritate your system. Remember, enjoying holiday meals doesn’t have to mean compromising your comfort—small adjustments can go a long way in ensuring you savor the season without digestive distress. Don’t forget to listen to your body and pace yourself, as this is just as important as the ingredients on your plate.
- Monitor your Fullness. It’s easy to eat more than you intend to when you are too hungry going into a meal. To ensure food tolerance, eat regular meals so that you can enjoy small portions of your favorite dishes without overwhelming your digestive system. Chew slowly and savor each bite to give your brain time to register fullness. If you’re still hungry after your first round, you can always go back for seconds—and the best part? Remind yourself that these foods can be enjoyed ANY time of the year. No need for the “last supper syndrome” on a holiday!
- Stay Hydrated. Holiday foods are often high in salt, and festivities frequently include alcohol or sugary drinks, which can exacerbate dehydration. Drinking enough water throughout the day is essential for keeping your digestive system running smoothly. Start your morning with a tall glass of water and aim to sip consistently before, during, and after meals. To boost hydration, consider infusing your water with slices of lemon, cucumber, or fresh mint, which can also aid digestion.
- Be Mindful of Alcohol. Alcohol can be harsh on the digestive system, particularly for individuals with conditions like IBS or acid reflux. If you’re planning to drink, choose gut-friendlier options like dry wine, light beer, or spirits mixed with soda water instead of sugary cocktails. Alternate each alcoholic beverage with a glass of water to stay hydrated and reduce the risk of overloading your gut. Remember, moderation is key—limit yourself to one or two drinks to avoid late-night discomfort.
- Keep Moving. While it’s tempting to collapse on the couch after a heavy meal, a little movement can work wonders for your gut. A brisk 10-15 minute walk around the neighborhood can stimulate digestion, reduce bloating, and prevent that sluggish post-meal slump. If the weather doesn’t permit outdoor activity, consider light stretching or yoga poses like the seated twist, which can help ease digestion and promote gut health.
- Communicate Your Needs. If you have dietary restrictions or sensitivities, don’t be shy about letting your host know in advance. A polite, clear heads-up ensures they can accommodate your needs—whether it’s setting aside a portion of food without added dairy or providing a gluten-free option. Alternatively, bring a dish you know is safe for you to eat and share it with others. For instance, a yummy kale salad or roasted veggie platter can be a hit for everyone.
- Plan Ahead. Traveling or attending multiple holiday gatherings? Prepare a gut-friendly survival kit to avoid last-minute stress. Pack essentials like digestive enzymes to help process heavy meals, probiotics to support your gut microbiome, or ginger chews to soothe nausea. If you rely on specific medications for digestive issues, ensure they’re in your bag and easily accessible. Planning ahead gives peace of mind.
3 Simple Mindset and Stress-Relief Tools
Managing stress is just as important as managing your plate. Stress can wreak havoc on the gut, especially during the busy holiday season. Here are three quick and effective tools to help you stay calm and centered:
- Belly Breathing
Deep breathing isn’t just relaxing—it also supports digestion. Try this: Inhale deeply through your nose, letting your belly expand, then exhale slowly through your mouth. Repeat for a few minutes whenever you feel overwhelmed.
- Gratitude Practice
Shifting your mindset can help reduce stress. Take a moment each day to reflect on three things you’re grateful for. This simple practice can help you focus on joy rather than worry.
- Set Realistic Expectations
Remember, the holidays don’t have to be perfect. Let go of the pressure to please everyone and focus on what feels right for you—whether that’s skipping a second helping of pie or taking a moment to yourself.
Final Thoughts
Navigating the holiday season while managing gastrointestinal (GI) issues doesn’t have to mean sitting out on the joy, delicious food, and cherished connections that make this time of year special. With some thoughtful planning, mindful choices, and these practical gut-friendly strategies, you can fully embrace the festivities while keeping your health in check. Start by preparing in advance—whether it’s packing snacks that you know won’t upset your stomach, researching menus for gatherings, or even contributing a dish to share that aligns with your dietary needs. Small steps like these can help you feel more in control. During meals, focus on portion sizes and balance. Opt for foods that are easier on digestion, such as steamed vegetables, lean proteins, and whole grains, while being cautious with rich, fatty, or heavily spiced dishes that could trigger symptoms. Don’t forget to pace yourself—there’s no rush to finish your plate, and enjoying the meal slowly can actually support better digestion. And if you indulge in something that doesn’t sit well? Be kind to yourself. It’s important to remember that setbacks happen, and they don’t define your progress. Instead of focusing on perfection, aim for consistency in the habits that support your well-being. Hydration, gentle movement after meals, and rest can go a long way in helping you recover from any discomfort. This season, celebrate with confidence, knowing that you’ve taken steps to prioritize your health without sacrificing the magic of the holidays. With a little planning and a lot of self-compassion, you can enjoy the moments that matter most—with comfort in your body and cheer in your heart. You’re fully equipped to navigate this festive season with ease and grace.
P.S. Ready to start 2025 with a plan for your GI issues? Register for this FREE Masterclass to learn how to identify and address the root causes of your GI symptoms and find relief for good. 🎉
