Maintaining digestive health during this time is crucial to avoid common problems associated with overeating, holiday stress and indulgent foods, which can range from mildly uncomfortable to quite troublesome.
"Many people hesitate to discuss digestive health, especially during the holiday season, when large meals and richer foods are common," says Sarmed Sami, MBChB, PhD, Consultant Gastroenterologist at Mayo Clinic Healthcare in London. "It's important to encourage open conversations so individuals feel comfortable seeking help and managing their symptoms effectively."
Common digestive issues during the holidays
Large, rich meals, particularly those high in fat and spices, can often trigger acid reflux, which involves stomach acid flowing backwards into the oesophagus. The condition causes heartburn and discomfort. Holiday dishes — often rich in fats, sugars and alcohol — also can lead to increased gas and bloating.
When preparing holiday meals, it's important to be aware of any dietary restrictions among guests, such as lactose intolerance or gluten sensitivity. Taking these into account when planning the menu can help everyone enjoy the festivities comfortably.
Tips for managing digestive health
"Portion control is important," says Dr Sami. "Eating smaller portions can prevent overloading the digestive system and reduce the risk of discomfort. If you are experiencing digestive issues, it is best to avoid beverages that contribute to gas and bloating, such as carbonated and alcoholic drinks."
Opting for foods lower in fat and sugar and choosing healthier alternatives — such as whole grains and vegetables — can help reduce digestive strain. If dietary restrictions are a factor, consider using dairy-free, gluten-free or vegan ingredients to make meals more accommodating.
Dr Sami also emphasises the importance of fibre. "People often don't get enough fibre. Fibre is needed for normal functioning of the gut and can help with constipation," he says.
Adding whole grains and fibre-rich ingredients to your holiday recipes can further support digestion.
Managing holiday stress
Stress is another factor that can impact digestion. High levels of stress can either slow down or speed up digestion, leading to discomfort. Physical activity over the festive season can help relieve stress and promote regular intestinal function. Techniques such as deep breathing exercises, meditation and regular physical movement can help manage stress and improve digestive health.
Maintaining digestive wellness over the holiday season involves a blend of mindful eating, stress management and thoughtful food choices. By implementing these strategies, you can enjoy the festivities while keeping your digestive health in check.
"If you notice that your quality of life is affected or you experience worrying symptoms such as blood in the stool, you should see a doctor," says Dr Sami.
Make an appointment
If you have concerns about your digestive health, schedule an appointment with a leading gastroenterologist today.
Mayo Clinic Healthcare gastroenterologists provide a wealth of expertise to ensure a clear understanding of your condition, essential to tailoring effective treatments to your unique needs. Mayo Clinic Healthcare in central London has state-of-the-art diagnostic facilities and cutting-edge technology in a private, comfortable and discreet environment. It serves as the gateway to an unrivalled network of over 7,300 specialists at Mayo Clinic in the United States.