4 Ways to Keep Your Gut in Check Over the Holidays
Health ConditionsDigestive Health

How to Keep Your Gut in Check Over the Holidays

How to Keep Your Gut in Check Over the Holidays
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Updated on October 14, 2026
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From Thanksgiving feasts to New Year’s Eve champagne toasts, the holidays come with indulgent food and drink, plus stress and changes in routine — all of which can spell trouble for the gut.

Indeed, whether you’re dealing with a chronic gastrointestinal problem or not, the holidays are famous for stirring up gastrointestinal woes in the form of gas, bloating, diarrhea, and other types of abdominal discomfort. Sugar is known to promote inflammation, and research suggests it may do so by disrupting the healthy balance of gut microbiota — both by increasing the abundance of “bad” bacteria and by decreasing quantities of “good” bacteria.

But that doesn’t mean you need to deprive yourself of the wonderful treats available during the festivities. It just means you should consider your choices carefully. By putting these four simple practices into place, you can help keep your gut in check throughout the season.

1. Recognize Your Triggers

From eggnog to latkes and prime rib to pie, many of the most popular holiday foods (and drinks) deliver hefty doses of fat and sugar and can trigger gut problems, says Levi Teigen, PhD, RD, an assistant professor of clinical nutrition in the department of nutrition and food science at the University of Minnesota in Minneapolis. If you consume them frequently, in large portions, or add alcohol to the mix, the potential for problems increases further.

Consider eggnog: A 4-ounce (oz) serving of one brand of this holiday drink contains 8 grams (g) of fat, including 5 g of saturated fat, and 13 g of added sugar. That’s about a quarter of the recommended daily saturated fat intake and a little more than a quarter of the daily sugar recommendation (based on a daily diet of 2,000 calories), according to the World Health Organization’s healthy diet guidelines.

And the alcohol in eggnog can relax the band of muscles between the esophagus and stomach, leading to heartburn. Alcohol can also alter the balance of beneficial and harmful bacteria in the gut, triggering diarrhea, especially when combined with large meals that are high in fat.

Gut-friendly alternatives include low-fat eggnogs, plant-based varieties like those made with almond or cashew milk, or kefir eggnog, Dr. Teigen says. Fermented dairy products like kefir and yogurt contain microbes that help improve tolerance to these dairy-containing foods, he says, as compared with similar nonfermented versions (like milk), in people with lactose intolerance. Kefir with live, active cultures has also been shown to benefit the gut microbiome.

2. Limit Food Portions

Rather than loading up your plate in an all-you-can-eat fashion, Teigen recommends the Healthy Eating Plate method, which helps with portion control and also correlates with minimizing trigger foods and maximizing gut-friendly foods. The basic rule of thumb: Fill half your plate with vegetables and fruit, one-quarter with protein, and one-quarter with carbs. Take it to the next level (if not during the holidays, then in your daily life) by filling the protein section with fish, poultry, tofu, or beans instead of red or processed meat and spooning whole grains into the carb section.

“The key is moderation. Too much of anything is never good, and that applies to eating and drinking during the holidays,” Teigen says. “That doesn’t mean you can’t indulge, just try to do so in moderation.” Indeed, overeating in general can cause a variety of digestive problems, such as gas, bloating, and heartburn. Eating too many trigger foods, such as saturated fats and sugar, further increases the risk of trouble.

It can take 20 minutes for your brain to get the message that you’re full. One way to ensure that you don’t overeat is to practice mindful eating, paying attention to every bite of food and putting your fork down in between bites.

And don’t forget to hydrate. When you’re done filling your plate with gut-friendly foods, drink a glass of water during or after the meal, which aids in digestion. But some people with heart, kidney, or liver conditions may need to keep their water intake under a certain level. You should follow your doctor’s advice if this applies to you.

3. Pay Attention to Fiber

“Fiber can really help keep things balanced in the midst of everything else going on during the holiday stress, disrupted routines, and late nights,” Teigen says.

He recommends incorporating the following fiber-rich foods into your diet over the holidays:

  • Oatmeal
  • Fruits (especially bananas and berries)
  • Cooked vegetables
  • Nuts or nut butters
  • Yogurt with fruit or 1 or 2 tablespoons (tbsp) of ground flaxseed or chia seeds
If you’re bringing a dish to a holiday party, prepare one that is rich in soluble fiber, such as carrots, asparagus, or sweet potatoes.

4. Keep Stress at Bay by Staying Active

“The holidays are a stressful time of year, and there’s an intimate relationship between stress, anxiety, and gut health,” Teigen says.

Research shows that diet and stress can impact the gut microbiome, which influences mood.

 Staying active is an excellent way to decrease stress, research has shown. Exercise also helps support a healthy gut and aids in digestion.

“Go to the gym, take a walk, or get outside with family, friends, and loved ones,” Teigen says.

When to See a Doctor

Occasional gas, bloating, or heartburn after a big meal is common. But contact a healthcare provider if you have severe or persistent abdominal pain, vomiting that won’t stop, blood in your stool or black, tarry stools, trouble swallowing, unintentional weight loss, or diarrhea lasting more than a few days. Chest pain or pressure should be treated as an emergency because heart symptoms can be mistaken for heartburn. People with gastrointestinal conditions should keep taking their prescribed medications during the holidays.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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