Holiday Digestion Without the Drama
Enjoying Holiday Meals Without Regret: Tools for a Calmer Gut
From holiday parties to cozy family dinners, December can be a whirlwind of indulgence—and a trigger for GI symptoms if you're prone to bloating, IBS, or food sensitivities. Fortunately, smart choices and evidence-based strategies can help you feel more at ease this season.
Why Digestive Symptoms Flare During the Holidays:
Meals tend to be larger, richer, and higher in fat and sugar, which slows digestion and strains the GI tract.
Common ingredients like cream, onions, garlic, and wheat-based items may provoke symptoms in those with IBS or Celiac Disease.
Stress, lack of sleep, and disrupted routines can impact gut function via the gut-brain axis and hormone fluctuations.
Digestive Strategies for a Joyful, Comfortable Holiday:
Chew slowly and thoroughly: Digestion starts in the mouth. This small habit can reduce the strain on your GI system.
Space your servings: Give your body time to register fullness before reaching for seconds.
Limit alcohol and fizzy drinks: Both can increase bloating and irritation.
Use targeted digestive enzymes like FODZYME®: These break down hard-to-digest FODMAPs such as inulin and fructans, letting you enjoy traditionally “off-limits” foods with fewer consequences.
Reminder: While a low FODMAP diet can help reduce symptoms short-term, it’s not meant for lifelong use. Extended restriction can alter gut microbiota, reduce fermentable fiber intake, and may increase the risk of disordered eating behaviors. The goal is to personalize your approach—not eliminate joy from your meals.
Clinical Insight:
Holidays can remain joyful even when you're managing a GI condition. Supporting your gut with proven tools, flexible dietary strategies, and stress-reducing routines can help you enjoy the season more fully—without the post-meal regrets.
References:
Eswaran S, Tack J, Chey WD. (2021). Food: the forgotten factor in understanding and treating functional gastrointestinal disorders. Gastroenterology, 160(1), 5–17.
Kinser PA, et al. (2021). “Awareness is the first step”: An integrative review of the influence of mindfulness on the gut–brain axis. Journal of Clinical Psychology, 77(6), 1423–1446.
Halmos EP, et al. (2014). A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology, 146(1), 67–75.e5.
Oudenhove LV, et al. (2020). The role of stress in functional gastrointestinal disorders. Gastroenterology Clinics, 49(2), 217–228.
Staudacher HM, et al. (2022). Nutritional implications of the low FODMAP diet: what are the risks and how can they be minimized? Current Opinion in Clinical Nutrition and Metabolic Care, 25(5), 378–385.
Wilson B, Rossi M, Dimidi E, Whelan K. (2019). Prebiotic potential of low FODMAP dietary fibers. Current Opinion in Clinical Nutrition and Metabolic Care, 22(6), 424–429.
Hi, I’m Jessica, Founder of Finch™ Nutrition.
I’m a California registered dietitian, based in Los Angeles, specializing in digestive health. I offer personalized, judgment-free care to help clients heal from conditions like IBS, Celiac disease, and more—all while honoring their culture, lifestyle, and love for food.
For more info on me and my services, visit www.finchnutrition.com.
