How To Stay On Track Of Your Gut Health Over Christmas

Mince pies, champagne, big roast dinners: the festive season is one of the most exciting times of the year when it comes to food and drink. But all this indulgence can wreak havoc on our gut health, meaning we enter the new year feeling bloated, sluggish and lethargic. There are many ways to lessen the impact, though. Here dietician Nichola Ludlam-Raine and nutritional therapist practitioner Evie Whitehead share their top tips for improving gut health over Christmas.

Improving Gut Health At Christmas: A Nutritionist’s Guide

Limit rich desserts and creamy sauces

With so many parties and dinners in the diary, the festive season often involves eating food and drink our body isn’t used to, which can be a trigger for gut health issues. ‘Foods high in fat, sugar, or fibre can sometimes be difficult to digest, especially if you have a sensitive gut or aren’t used to eating them,’ explains Nichola. ‘Items like creamy sauces, rich desserts, and excess alcohol can be triggers.’

If it’s fibre your body is struggling to process (think potatoes, beans and whole grains), Nichola suggests upping your water intake and reducing your portion size. ‘Fibre moves best through the gut with enough fluid, making hydration key for comfort between meals,’ she says.

Focus on steaming, air frying and baking

Always feel bloated after a roast? That’s likely partially a result of the cooking process: roasting with oils can be hard on the digestive system. Instead, Evie suggests air frying, steaming or baking where possible, as well as ‘using fresh herbs for flavouring instead of heavy sauces’. Air frying potatoes in particular is a good hack, as this cuts down the oil and saturated fats, creating a more easily digestible – and equally delicious – roast component. 

Cut down your UPF intake

There’s plenty of evidence showcasing overeating ultra-processed foods can cause gut health issues – this study, for instance, found a link between UPF-rich diets and gut disease like irritable bowel syndrome. Evie suggests being wary of classic party food snacks like sausage rolls, tartlets, sweets and sugar-laden drinks. If you’re hosting, why not whizz up a fresh dip and serve with crudites, or have a go at this nutritious twist on the mince pie?

Opt for dark chocolate and mulled wine

Not all party food is bad news for the gut, though. Dark chocolate is high in fibre, making it a great source of prebiotics, as well as being rich in polyphenols, which help regulate the composition of your gut bacteria. Mulled wine, meanwhile, is made using red wine – another source of polyphenols – plus ingredients like cloves, which can be beneficial for digestion. However, both Nichola and Evie stress that moderation is key here, as the excess sugar and alcohol can negate these potential benefits.

Make some gut-healthy Christmas dinner swaps

If you’re in charge of the Christmas roast, there are some easy gut health wins you can make when it comes to the menu. ‘Swapping to leaner cuts of meat and using minimal added fats can ease digestion,’ says Nichola. Small changes can also make a difference, such as using a little less butter and adding fibre-rich sides like mashed sweet potatoes, or throwing in some nuts, which are rich in polyphenols and fibre.

Practise mindful eating

Eating more slowly and mindfully can help us better digest our food, and prevent us from overeating (which can lead to indigestion). Nichola recommends making efforts to savour each bite, pausing between courses to check in with fullness cues.  

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Boxing Day remedies

If you wake up on Boxing Day feeling a little worse for wear, prioritise ingredients that will be kind to your gut. Nichola recommends starting with a smoothie made with ginger, banana, spinach and probiotic-rich yoghurt, which ‘can be gentle on digestion and help replenish beneficial gut bacteria.’ She also suggests ginger tea, peppermint or hot water with lemon to help with bloating, as well as a light, fibre-rich breakfast such as oatmeal with berries to stablise blood sugar levels. ‘Adequate hydration and gentle movement, like a Boxing Day walk, can further aid digestion and help your body recover smoothly,’ adds Nichola. 

Nichola and Evie teamed up with Wren Kitchens to share their top tips