Holiday eating for gut health 
in Denver

The holiday season has arrived! As you decorate your tree with all the trimmings and make plans to celebrate with family and friends, don’t forget about your gut. You can enjoy the holiday spirit without compromising your digestive health by considering these simple tips. 

Follow the plate method

For each meal, make half of your plate non-starchy veggies, one-quarter protein and one-quarter starch. At holiday parties, choose one of your favorite starches to munch on or a few smaller portions of each. 

Choose gut-friendly foods 

• Fiber-rich foods: Think vegetables, fruits and whole grains. Fiber aids digestion and helps maintain steady blood sugar levels. 
• Lean proteins: Choose turkey or chicken for your holiday meals, not processed meats. Lean proteins are easier on your stomach and less likely to cause discomfort.
• Limit high-fat foods: Rich, fatty foods can slow down digestion and lead to heartburn or indigestion. They should only be enjoyed in moderation. 
• Probiotic foods: Probiotics are live bacteria and yeast that already live in your body and can have beneficial effects. Probiotic supplements and foods like yogurt or kefir can help you maintain a healthy balance of gut bacteria. 

Don’t skip meals

It can be tempting to skip a meal to save room for a big feast. Don’t. This can backfire and lead to overeating. Try to stick to your regular eating schedule as much as possible. 

Forgo the leftovers

For some people, leftovers are the best part of a holiday feast! The reality is; by continuing to eat what’s left over from a holiday meal, you’re prolonging an increase in your caloric intake. Get back to normal as soon as you can—your gut will thank you. 

Limit alcohol consumption

Alcohol negatively impacts your gut health in many ways. It changes the balance of bacteria in the gut microbiome. Frequent heavy drinking can also lead to chronic GERD (acid reflux), which can increase your risk of developing Barrett’s esophagus and esophageal cancer. It’s also a toxin for your liver. Fortunately, fun mocktails are making a comeback on many restaurant menus across the country. 

Move!

Get extra steps in where you can. Sign up for the Turkey Trot or a Christmas Day walk. Dance with your kids or nieces and nephews with the Nintendo Switch. Get outside and enjoy all that a Colorado winter offers—sledding, ice skating, snowshoeing or skiing. 

If you have questions about how to improve your gut health this holiday season, talk with your South Denver GI provider or make an appointment with our registered dietitian, Katie Jones.