The Digest

Written by: Katie Chennault

The holidays are almost here — and with them come delicious treats, festive drinks, late nights and a break from your usual routine. While it’s a season of joy, it can also be tough on your gut. 

Fact: Your gut microbiome plays a key role in your immune system, energy levels, mood, and metabolism. sugar, alcohol, and processed foods increase — and sleep and movement decrease — the balance of good and bad bacteria can shift. That imbalance can lead to bloating, sluggish digestion, fatigue, and even more cravings.

The good news? You can still enjoy the season and keep your gut health — and your overall wellness — on track. 

Here’s how:

1. Start the day with fiber and protein. Fuel your microbiome early. A breakfast with whole grains, yogurt, chia seeds, or fruit helps stabilize blood sugar and keeps you full longer.

2. Hydrate (especially between celebrations). Alcohol and salty foods can dehydrate your system. Water, sparkling water with lemon, or herbal teas support digestion and detoxification.

3. Move daily — even a walk does wonders. Movement stimulates your gut and helps regulate digestion. A post-meal walk is great for both your gut and your glucose levels.

4. Prioritize sleep when you can. Your gut bacteria have a circadian rhythm, too! Quality sleep helps maintain their balance and supports immunity.

5. Take your probiotics consistently. Consistency is key — especially during travel or indulgent meals. Probiotics help support a diverse microbiome and maintain digestive comfort through all the festivities.

6. Be kind to yourself. Perfection isn’t the goal — balance is. Savor your favorite foods mindfully, listen to your body, and focus on how you want to feel.