A dietitian has shared her expert tips for enjoying Christmas indulgence without the digestive fallout. “With the festive season upon us, it’s easy to overindulge, and your gut can feel it,” says Yusra Aydin, registered dietitian and Head of Nutrition at Vivere.
A UK survey by Bowel Research UK found that nearly three‑quarters of people buy the same foods each week, limiting diet diversity, a key factor for a healthy gut microbiome. With habits changing over the holidays, this lack of variety can put extra strain on digestion. The good news? A few simple, festive-focused strategies can help you enjoy seasonal treats while supporting your microbiome, and there is one food in your Christmas roast that already does this.
Yusra advised that as festive meals are often rich and heavy, pairing them with fibre-packed vegetables can support digestion. For instance, enjoy bacon-wrapped sausages or roast potatoes alongside Brussels sprouts roasted with chestnuts, roasted parsnips, or braised red cabbage. The additional fibre helps feed beneficial gut bacteria and reduces the digestive load of richer foods. Fermented foods provide live bacteria that can support a healthy gut microbiome. Add a spoonful of sauerkraut, kimchi, or pickled red cabbage to your roast dinner. Even small amounts alongside heavier dishes can help maintain gut balance and promote smoother digestion.
Yusra also recommended beginning the day with a light, protein-rich, gut-friendly breakfast or lunch to prevent overindulgence later and ensure you can still enjoy your favourite seasonal treats. For example, an omelette served with sautéed mushrooms and cherry tomatoes, or Greek yoghurt topped with berries and a sprinkle of nuts, provides protein and fibre to keep you satisfied. Starting the day mindfully will help you regulate your appetite.
Alcoholic drinks like mulled wine, spiced cider, and eggnog can irritate the digestive system and contribute to dehydration. Alternate these with sparkling water infused with festive flavours, such as orange slices, cinnamon sticks, or star anise.
Remember to sip water throughout the day, and consider adding an extra glass of water for every alcoholic drink to stay hydrated and support your digestive system.
Pairing sweet festive treats with fibre-rich fruits can aid digestion and slow sugar absorption. For example, serve Christmas pudding, mince pies, or yule log with steamed or roasted apples, pears, figs, or plums. Not only does this support your gut, but it also adds natural sweetness and colour to your plate.
Overloading on heavy foods in one sitting can strain digestion and leave you feeling uncomfortable. Instead, take smaller portions, chew thoroughly, and pace yourself between courses. This lets you enjoy all the festive flavours without feeling overfull, while still giving your digestive system time to work efficiently.
End festive meals with a warming, spiced herbal tea, such as cinnamon and ginger, or clove and orange peel infusions. Herbal teas help soothe the digestive system, reduce bloating, and offer a comforting, festive finish to your meal.
Gentle movement after meals supports digestion and helps prevent bloating. A short 10–15 minute walk, some slow dancing, or light stretching can make a noticeable difference, helping you feel lighter and more comfortable while enjoying time with friends and family.
Yusra added: “The festive season is a time to enjoy food, but it’s also a chance to be mindful of your gut. Maintaining variety in your diet and supporting your microbiome can help digestion stay on track, even when indulging in seasonal treats.
For those curious about how their festive eating habits affect their gut, simple tracking, or even a gut microbiome test, can provide helpful insights, offering a clearer picture of what works best for your own digestive health.”
