{"id":30379,"date":"2022-11-15T09:55:56","date_gmt":"2022-11-15T14:55:56","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=30379"},"modified":"2022-12-19T09:44:48","modified_gmt":"2022-12-19T14:44:48","slug":"holiday-gut-health-tips","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/holiday-gut-health-tips\/","title":{"rendered":"How To Keep The Holidays From Wreaking Havoc On Your Gut"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">During the holiday season, there\u2019s a silent, uneasy standoff\u2014and we don\u2019t mean the one between you and your in-laws at the dinner table. Rather, there\u2019s a constant tension between the season\u2019s many excesses and a healthy gut. As delightful as holiday celebrating is, it often involves foods, drinks, and stressors that can wreak havoc on the bacteria in your GI tract.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To keep the season from leaving you sluggish, bloated, and constipated, go in with a plan to give your gut some TLC. Building in the right healthy habits can take you from Thanksgiving straight through New Year\u2019s with happy a gut as ever, while still enjoying the festivities.\u00a0<\/span><\/p>\n<h2><b>1. Know Your Gut-Friendly Foods<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Believe it or not, the holidays don\u2019t have to be a barrage of high-calorie, low-nutrient foods. Every meal eaten at home is an opportunity to nourish your body\u2014and even if you\u2019re headed to a gathering, you can choose to bring something gut-friendly to share.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For starters, try focusing on <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber\" target=\"_blank\" rel=\"noopener\">fiber<\/a> as much as possible this time of year, since this nutrient is the top dog when it comes to a flourishing GI tract. <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8153313\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Studies<\/span><\/a><span style=\"font-weight: 400;\"> have not only linked a high-fiber diet to increased diversity of gut microbiota but also to lower long-term weight gain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Need help working in more fiber? Dietitian and gut health specialist<\/span> <a href=\"https:\/\/amandasauceda.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Amanda Sauceda<\/span><\/a><span style=\"font-weight: 400;\">, R.D.N.<\/span><span style=\"font-weight: 400;\"> recommends whipping up a nourishing soup. \u201cSoups are one of the easiest ways to get in lots of veggies, which helps keep your fiber intake consistent,\u201d she says. \u201cPlus, cooking veggies helps soften the fibers, making them easier on your digestive system.<\/span><span style=\"font-weight: 400;\">\u201d Get started with these <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/winter-soups\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">dietitian-backed soups<\/span><\/a><span style=\"font-weight: 400;\"> that are perfect for the colder months, or <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/soup-recipes-for-immune-health\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">these immune-boosting soup recipes<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get even more gut-friendly, zero in on foods that contain <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber\" target=\"_blank\" rel=\"noopener\">prebiotic fiber<\/a>\u2014the kind that \u201cfeeds\u201d good gut bacteria. At holiday buffets, go for dishes that contain prebiotic-rich foods like onions, apples, garlic, asparagus, oats, and chickpeas.<\/span><\/p>\n<p><b>Read More: <\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/heal-your-gut\/\" target=\"_blank\" rel=\"noopener\"><b>5 Steps to a Happier, Healthier Gut<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Then, you can always include the perennial gut favorite: yogurt. \u201cYogurt can be a great gut-healthy food to incorporate into your routine during the holidays since it can be a good source of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/probiotics\" target=\"_blank\" rel=\"noopener\">probiotics<\/a>,\u201d says Sauceda. \u201cJust always make sure your yogurt has \u201clive and active cultures\u201d listed on the label, along with the probiotic strain.<\/span><span style=\"font-weight: 400;\">\u201d Want a double dose of gut health? Try starting your morning with a yogurt parfait or smoothie with high-fiber berries.<\/span><\/p>\n<h2><b>2. Minimize Major Gut Offenders<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">While the holidays are a time to enjoy your favorite seasonal treats and other indulgences, many of these foods and beverages\u2014specifically alcohol and foods high in fat and sugar\u2014are at the top of the naughty list when it comes to gut health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, eating for a happy gut doesn\u2019t mean you have to nix holiday treats altogether! \u201c<\/span><span style=\"font-weight: 400;\">Being mindful of portion sizes is the easiest way to enjoy not-so-gut-friendly but yummy holiday food,\u201d says Sauceda.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good place to start being more mindful? With super-rich dishes like cream-based pies, potatoes swimming in butter, cheesecakes, and the like. \u201cRich foods are usually high in fat, and high-fat meals can slow down your digestion,\u201d Sauceda explains. \u201cSome rich foods (think cakes and cookies) can also be high in simple carbs, and can make you feel hungrier in the long run.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another reason to keep your sugar consumption reasonable?<\/span><span style=\"font-weight: 400;\"> \u201cAny sugar that your small intestine is unable to digest ultimately travels to the large intestine, which may increase the production of unhealthy bacteria, resulting in gas production and bloating,\u201d explains naturopath <\/span><a href=\"https:\/\/www.mitogenesis.health\/pages\/meet-mel-and-kevin\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Dr. Mel Schottenstein,<\/span><\/a><span style=\"font-weight: 400;\"> N.M.D<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll also do well to try and stick with a single alcoholic beverage at your next holiday party, Schottenstein recommends. \u201cYour liver is your major organ for detoxification. When it becomes stressed, inflammation increases, which negatively impacts the gut microbiome,\u201d she says. This inflammation can also slow the digestive process and lead to gas and bloating.<\/span><\/p>\n<h2><b>3. Make Sleep a Priority<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Before you laugh at the idea of getting enough shut-eye when there are gifts to wrap, turkeys to bake, and planes to catch, consider this: A good night\u2019s rest could help your gut get through to New Year\u2019s Eve feeling solid. \u201c<\/span><span style=\"font-weight: 400;\">The gastrointestinal system plays an integral role in our nervous system and is often considered to be our second brain,\u201d says Schottenstein. \u201cFor this reason, it is no surprise that sleep impacts our overall GI health, including our gut microbiome.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There\u2019s science to back up these claims! Recent <\/span><a href=\"https:\/\/www.nature.com\/articles\/s41574-020-00427-4\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">studies<\/span><\/a><span style=\"font-weight: 400;\"> have found that disruption of the circadian rhythm can alter the body\u2019s microbial communities, leading to negative outcomes like weight gain and increased inflammation. This can then become a vicious cycle, as microbial dysregulation ends up <\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyt.2018.00669\/full\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">perpetuating poor sleep<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides getting yourself to bed at a reasonable time each night, Schottenstein advises tapping into the power of the nap.<\/span><span style=\"font-weight: 400;\"> \u201c<\/span><span style=\"font-weight: 400;\">Nap time may be a healthy option to protect your overarching gut health because naps provide the body a moment to rest and repair itself,\u201d she says. As you wait for your cookies to emerge from the oven, go ahead and power down for a bit.<\/span><\/p>\n<h2><b>4. Stay Hydrated<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">In the summertime, when the sun\u2019s beating down, it\u2019s only natural to reach for your water bottle. In the cooler months, though, hydration isn\u2019t always top of mind. But don\u2019t let a change in the weather keep you from drinking up. Your gut will thank you!<\/span><\/p>\n<p><b>Read More: <\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/common-hydration-mistakes\/\" target=\"_blank\" rel=\"noopener\"><b>Are You Making These Common Hydration Mistakes?<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">\u201cHydration is huge in helping you maintain a healthy gut, and even more so during the holidays,\u201d says Sauceda. With all the heavy foods and higher stress levels of the season, many folks experience slower intestinal transit a.k.a. constipation. \u201cYou may notice that during the holidays your gut feels a little sluggish, and that may be because of being dehydrated. Staying hydrated keeps things moving.\u201d If cold beverages aren\u2019t appealing this time of year, try drinking warm tea instead. Just be sure it\u2019s not highly caffeinated so you don\u2019t end up jittery all day long.<\/span><\/p>\n<h2><b>5. Consider Supplementation<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Even if you don\u2019t typically take gut-focused supplements, the holiday season might be a good time to try them out. <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/enzymes\" target=\"_blank\" rel=\"noopener\">Digestive enzymes<\/a> or a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber\" target=\"_blank\" rel=\"noopener\">fiber supplement<\/a> could make the difference between spending the holidays celebrating versus kicking it in the bathroom.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cYour gut loves fiber, and what it loves even more is consistency,\u201d says Sauceda. \u201cWhen we lose that consistency with fiber [during the holidays], you may notice that your pooping isn\u2019t on point or that you even feel a bit bloated.\u201d Consider a gentle supplement that supplies a few additional grams of fiber\u2014too many and you could create <\/span><i><span style=\"font-weight: 400;\">other<\/span><\/i><span style=\"font-weight: 400;\"> problems for your digestion. <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/yerba-prima-botanicals-psyllium-husks-powder-12-oz-powder\/yp-1501\"><span style=\"font-weight: 400;\">Yerba Prima Psyllium Husks Powder<\/span><\/a><span style=\"font-weight: 400;\"> is a popular option that provides an additional four grams of fiber per serving.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Digestive enzymes are another option for helping food pass through your GI tract without giving you grief. <a href=\"https:\/\/www.vitaminshoppe.com\/p\/digestive-enzymes-90-veggie-caps\/vs-2587\">Try The Vitamin Shoppe brand Digestive Enzymes<\/a>, which contain protein-, carb-, fat-, lactose-, and fiber-digesting blends.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>During the holiday season, there\u2019s a silent, uneasy standoff\u2014and we don\u2019t mean the one between you and your in-laws at the dinner table. Rather, there\u2019s a constant tension between the season\u2019s many excesses and a healthy gut. As delightful as holiday celebrating is, it often involves foods, drinks, and stressors that can wreak havoc on<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/holiday-gut-health-tips\/\">Read More <span class=\"screen-reader-text\">How To Keep The Holidays From Wreaking Havoc On Your Gut<\/span><\/a><\/p>\n","protected":false},"author":260,"featured_media":30383,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[286,5,9],"tags":[],"class_list":["post-30379","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-the-latest"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Keep The Holidays From Wreaking Havoc On Your Gut<\/title>\n<meta name=\"description\" content=\"It&#039;s the most wonderful time of the year\u2014for everything except your digestion. 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