6 Tips for a Gut-Healthy Christmas

Gut Health Tips Nutritionist

6 Tips for a Gut-Healthy Christmas

During the festive season, we tend to consume more high-sugar and high-fat comfort foods, as well as increasing our alcohol consumption. In addition, we may be overdoing it with late nights, social events and Christmas parties, leading to a lack of sleep.

All of these factors can negatively impact our gut microbiome (the trillions of bacteria and other organisms that live inside our guts), causing digestive issues, as well as influencing our mood, skin and weight.

If you find that your gut health tends to suffer around the festive period, you may want to consider seeking personalised advice from a nutritionist. Head to Consultations to see how I can help you start your journey to the healthiest version of yourself today!

Gut Health Tips

Here are 6 tips to help you and your gut survive the festive period.

  1. Start the day right with a healthy breakfast

Use the first meal of the day to get in a good dose of nutrients, balance your blood sugar levels and keep you feeling full (so you don’t graze on leftover Christmas pudding!) Some breakfast ideas include live yoghurt with oats and stewed apples or plums, porridge with berries and almond butter, a blueberry and avocado protein smoothie or poached eggs and spinach on sourdough toast.

 

  1. Diversity is key

Consume a colourful and diverse range of plant-based foods, including vegetables, fruit, nuts, seeds, whole grains, beans and legumes. All of these contribute to a healthy and diverse gut microbiome. Take advantage of delicious seasonal gems such as beetroot, carrots, pumpkin, wild mushrooms and pears, all of which are at the prime right now.

 

  1. Incorporate fermented foods

Sauerkraut, kimchi, kombucha, miso, tempeh and live yoghurt all contain good bacteria, which support and nourish your gut microbiome and may help improve digestion, support immunity and aid with weight management. These good bacteria can also be found in probiotic supplements, which may be worth exploring (under the guidance of a qualified nutritionist) if your gut needs some extra care at this time of year.

 

  1. Get moving

Poor digestion has been associated with lower energy levels, increased psychological stress and may be a contributing factor to weight gain. Staying active has so many perks, from keeping your digestive system regular to reducing stress levels which often creep up at this time of year. A brisk morning walk and some yoga or gentle stretching is a great way to get the blood flowing and keep food moving through your gut in a healthy way.

Gut Health Tips Nutritionist

  1. Stay hydrated

Whether you’re battling a hangover over you’ve overdone it on the mince pies, adequate hydration levels are essential to support our body’s natural detoxification organs (mainly the liver, kidneys and intestines). Sip on herbal teas throughout the day and infuse your water bottle with a few slices of lemon and cucumber to encourage you to keep drinking.

Many of my 1:1 clients I work with will come to me struggling with weight issues, digestive problems or hormone concerns, and hydration can play a key role in all of these. I often find that working on clients’ hydration levels can make a real difference to some of their symptoms.

  1. Relax!

The gut-brain axis is the two-way communication system between your gut and your brain, which is why stress can often manifest as digestive symptoms, and digestive issues may be linked with increased levels of anxiety and depression. The lead-up to Christmas can be a particularly stressful and busy period for many of us, so it can be helpful to support your nervous system with relaxation techniques, to move your body out of “fight-or-flight” mode and into “rest-and-digest” mode. We can do this by integrating a regular meditation or breathwork practice into our morning routine – or simply taking a few slow, deep breaths before each meal.

 

 

If you’re interested in working together to optimise your nutrition, transform your health and elevate your quality of life, please get in contact via Consultations or book in for a FREE call

 

Did you find this post useful? If so please share it with others! For more nutrition tips and healthy recipes, check out my Instagram @elibrechernutrition

 

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