Written by: Katie Chennault
What’s inside →
🎁How to reduce holiday bloat + GI discomfort
❄️Why movement keeps you merry
🎄Akkermansia = your gut health helper elf
The holidays are here—and with them come rich meals, travel, disrupted routines, and a little extra stress. While this season should feel joyful, it can also take a toll on your digestion and leave you feeling bloated or sluggish. Today’s newsletter shares simple strategies to keep your gut feeling its best, why movement is your digestive superpower, and how the gut microbe Akkermansia muciniphila can support healthy gut health during indulgent months.
Tips & Tricks to Prevent Holiday Gut Discomfort and Bloating
🍽 Slow down and savor.
Holiday meals are often eaten quickly while socializing. Eating more slowly improves digestive enzyme release and helps prevent swallowing excess air—a major cause of bloating.
🥦 Include fiber with every plate.
Add veggies, whole grains, or legumes to help regulate digestion and stabilize blood sugar spikes from richer foods. Fiber also feeds beneficial gut bacteria.
💧 Hydrate intentionally.
Alcohol, travel, and salty foods can lead to water retention and constipation. Aim for consistent water intake throughout the day (a glass between each festive beverage works wonders!).
🧂 Be mindful of sodium-heavy snacks.
Charcuterie boards, chips, and dips add up fast. Pair salty foods with potassium-rich options like avocado, bananas, spinach, or sweet potatoes to help balance fluid levels.
🍵 Support digestion with warm drinks.
Herbal teas like ginger, peppermint, or chamomile can help relax the digestive tract and ease bloating.
🌙 Protect your sleep.
Late-night eating, alcohol, and stress can all disrupt digestion overnight. Try to finish eating 2–3 hours before going to bed.
Why Movement Is a Gift to Your Digestion (and Regularity)
Movement is one of the simplest, most effective ways to support healthy digestion—especially during a season full of heavy meals and long periods of sitting.
Improves gut motility:
Even gentle activity stimulates the enteric nervous system, which helps food move smoothly through your digestive tract. This reduces bloating, gas, and constipation.
Supports regularity:
Walking after meals enhances peristalsis (the wave-like motions of the intestines), making it easier to stay regular.
Helps balance blood sugar:
Muscle contractions use glucose, meaning a short walk after a carb-rich holiday meal can significantly improve post-meal blood sugar levels.
Reduces stress:
Physical activity helps keep cortisol in check. Lower stress levels = calmer digestion and fewer gut symptoms.
The best part? You don’t need a long workout. Even 10 minutes of walking after meals can make a meaningful difference.
Meet Akkermansia — Your Helper Elf for Better Gut Health
When it comes to supporting metabolic health this holiday season, Akkermansia muciniphila is your secret superhero.
Here’s why this microbe matters:
Strengthens the gut barrier
Akkermansia helps maintain the mucus layer lining your gut. A strong gut barrier is linked to better metabolic resilience and healthy immune system.
Supports healthy weight management
By influencing how your body stores and uses energy, Akkermansia contributes to metabolic balance that can be especially helpful during holiday feasts.
Helps your gut stay agile
It works behind the scenes to support overall digestive function—kind of like a microbial “helper elf” keeping everything running smoothly.
If you’re looking to maintain gut balance despite cookies, pies, and grandma’s mashed potatoes, nurturing Akkermansia is a game changer.