The holidays are a time for family and feasting — but constant indulgence can leave your system sluggish. Don’t let digestive distress steal your festive cheer with guidance from consulting nutritionist for AxisBiotix Charlotte Winter.
“A healthy digestive system is key to feeling energised throughout the Christmas season, but festive celebrations often bring about erratic eating schedules and indulgent meals and drinks high in refined sugars and saturated fat — both of which can disrupt the gut. Added to that are late nights leading to disrupted sleep patterns, which may also contribute to inflammation and digestive issues.” Think it’s just something you have to tolerate — especially after all those sprouts? There’s no need to feel uncomfortable, as the following tips show.
Keep moving
“Physical activity has been shown to influence the composition and function of the gut microbiota — the mix of microorganisms that live in a particular environment, such as the human gut or skin. Moderate aerobic exercise plays a key role in maintaining intestinal barrier integrity and regulating inflammation. Incorporating exercise into your daily routine through the winter period may improve gut motility, reduce stress, and support digestive health. Aim for 30 minutes of movement most days — brisk walking, yoga, Pilates, or swimming.”
Keep hydrated
“Adequate hydration is essential for digestion, but what you drink matters just as much as how much. Warm beverages like green tea are rich in polyphenols — plant compounds that act as prebiotics, feeding beneficial gut bacteria and reducing oxidative stress. Herbal teas such as ginger, peppermint, and chamomile can also support reducing bloating. Try and drink six to eight glasses of water daily, and limit drinks with added sugars and artificial sweeteners, which can disrupt microbial balance and may increase bloating.”
Keep fuelling
“Christmas brings odd eating schedules and indulgent meals. Try to avoid foods high in refined sugars and saturated fat, both of which can disrupt the gut microbiome. Fibre, especially from diverse plant sources, acts as fuel for beneficial bacteria, promoting the production of anti-inflammatory compounds such as butyrate in the gut. Twenty-five to 30g of fibre daily is the goal to aim for, and strive for 30 different plant-based foods a week, including vegetables, fruits, legumes, whole grains, nuts, seeds, herbs, and spices.”
Keep rested
“Sleeping well and resting for good digestion isn’t a myth: research has highlighted the relationship between sleep and the gut microbiome. Disrupted sleep patterns have been linked to increased stress, which leads to inflammation and reduced microbial diversity. Now’s the time to establish a calming bedtime routine. Limit your screen time, avoid heavy meals late at night, and aim for seven to nine hours of uninterrupted sleep.”
Keep consistent
“As well as the above, add probiotics to your diet all year round: live microorganisms — often referred to as ‘good’ or ‘friendly’ bacteria — can maintain the balance of gut bacteria, preventing the overgrowth of harmful bugs and promoting a healthy digestive system. Probiotics like AxisBiotix can influence skin health, as well as improve acne and psoriasis, when paired with a nutrient-rich diet. Just be sure to take a probiotic as part of a diet that is low in refined sugar and high in antioxidants and omega-3 fatty acids.”
