Nourishing Your Gut Through the Holidays: Tips for Digestive Peace

December 9, 2025
Gut Health, Naturopathy, Recipes
By Dr. Jennifer Luis, ND

December is here, bringing with it the warmth of gatherings, festive lights, and, of course, delicious holiday food. It’s a time for connection and celebration, but for many, it’s also a time of digestive dread—the bloating, the gas, the heavy feeling of indigestion, and the unpredictable schedules that throw our systems out of whack.

As a Naturopathic Doctor, I firmly believe that enjoying the holiday season shouldn’t mean sacrificing your digestive comfort. It’s not about restriction or deprivation; it’s about preparation and support. Think of this as your Naturopathic Toolkit for Holiday Digestive Peace—a set of simple, powerful strategies to help you navigate the festivities while keeping your gut happy.

Tool #1: The 5-Minute Head Start (Mindful Eating)

Your digestive system doesn’t start in your stomach; it starts in your brain. To properly digest food, your nervous system needs to be in a “rest and digest” (parasympathetic) state. If you’re rushing, stressed, or distracted while eating, your body is in “fight or flight,” and it simply cannot produce the stomach acid and enzymes needed to do the job well.

Your Strategy:

Before your big holiday meal, take 5 deep, slow breaths. Put your fork down between bites. Chew your food thoroughly. This simple act of mindfulness tells your body it’s safe to focus on digestion and can dramatically reduce bloating and indigestion [1].

Tool #2: Prime Your Digestion with Bitters

One of my favorite traditional naturopathic tools is the use of digestive bitters. These are herbal formulas made from bitter plants (like gentian, artichoke leaf, or dandelion root) that stimulate your body’s own digestive processes.

Your Strategy:

Take a small amount of a digestive bitter tincture (often just a few drops on the tongue) about 15 minutes before your meal. The bitter taste sends a signal that starts the digestive cascade: your mouth produces saliva, your stomach releases HCL (stomach acid), and your pancreas and gallbladder release enzymes and bile. This "primes the pump" so your body is ready for the richer foods to come [2].

Tool #3: Call in Reinforcements (Digestive Enzymes)

Sometimes, even with the best preparation, a large holiday meal is simply more than your body is used to. Digestive enzymes are supplements that contain the specific enzymes (like amylase, protease, and lipase) needed to break down carbohydrates, proteins, and fats.

Your Strategy:

If you know you'll be eating a meal that is significantly richer or larger than your usual, taking a broad-spectrum digestive enzyme supplement right before or with the first few bites can provide significant relief. It's like calling in a temporary clean-up crew to help your body's own team manage the extra workload [3].

Tool #4: Navigate the Buffet Like a Pro

A holiday party can be a minefield of inflammatory triggers and sugar bombs. A little strategy goes a long way.

Your Strategy:

Don't arrive starving: Have a small, protein-rich snack (like a handful of almonds or an apple with nut butter) before you go.

Scan first, then serve: Walk the buffet line once to see all the options before putting anything on your plate.

Prioritize protein & veggies: Fill half your plate with colorful vegetables, salads, and quality protein (like turkey or shrimp) first.

Mind the "beige" foods: Go easy on the crackers, pastries, and bread, which are often highly refined and can contribute to bloating.

Hydrate wisely: Alternate any alcoholic or sugary beverages with a full glass of water to stay hydrated and support your liver.

Tool #5: Your Post-Meal Soothing Kit

If you do overindulge and feel that familiar bloating and discomfort, don’t despair!

Your Strategy:

Sip on Soothing Teas: Peppermint tea is excellent for relaxing the muscles of the digestive tract and can help relieve gas and cramping [4]. Ginger tea is a powerful pro-kinetic (it helps move food along) and is wonderful for nausea and indigestion [5].

Take a Gentle Walk: A slow 10-15 minute walk after your meal can aid digestion and help manage blood sugar. Avoid intense exercise or lying down immediately.

Enjoy the Season with Confidence

The holidays are meant for joy, not digestive distress. By incorporating these simple naturopathic strategies, you can support your body, prevent discomfort, and enjoy the celebratory meals of the season with peace and confidence.

Need Deeper Digestive Support?

If your digestive issues like bloating, gas, and pain persist beyond the holiday season, Dr. Jennifer Luis can help you investigate the root causes and create a personalized plan for lasting gut health.

References:

Cherpak, C. E. (2019). Mindful Eating: A Review of How the Stressed Anxious Brain Is Undermining Your Digestion. Integrative medicine (Encinitas, Calif.), 18(4), 28–33.
McMullen, M. K., Whitehouse, J. M., & Towell, A. (2015). Bitters: Time for a New Perspective. Journal of alternative and complementary medicine (New York, N.Y.), 21(3), 149–154.
Edakkanambeth, J., & Boland, K. (2020). Efficacy of supplementation with a new digestive enzyme-based dietary supplement in relieving gastro-intestinal symptoms associated with functional dyspepsia and food intolerances: a randomized double-blind placebo-controlled study. Journal of digestive diseases and hepatology, 4(1), 1-7.
Kligler, B., & Chaudhary, S. (2007). Peppermint oil. American family physician, 75(7), 1027–1030.
Nakhai-Pour, H. R., Purtill, R., & Liew, D. (2018). Ginger in the prevention of nausea and vomiting: a review of the known mechanisms and clinical applications. Cochrane Database of Systematic Reviews.

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