Healthy Habits to Support Regularity During the Holidays*

Our digestive systems crave comfort, so the changes in diet and environment during the holiday season can sometimes lead to disruptions, from occasional heartburn to constipation. No matter how we choose to celebrate, the delicious treats and rich foods that are part of our culture and family history are not always easy to digest.  

However, the same healthy habits that promote healthy gut motility and regularity year-round can also help us amid all the celebrations. 

Read on to learn which habits to focus on for a healthy, happy digestive system. 

Prioritize fiber.

Since fiber is only found in plants, but many celebrations center on meats, dairy and other rich or fatty foods, we often fall short of this important nutrient during the holidays. Fiber offers numerous benefits, including satiety, cardiovascular protection and regularity. 

Almost every party will have a veggie or fruit tray, so make a beeline for it and load up with at least one serving. Bring a fiber-forward dish to gatherings, such as a whole grain salad or a low-sugar, fruit-based dessert. If you’re away from home or not in charge of the menu, consider adding a fiber supplement to your routine. When you know you’ll be eating rich foods later in the day, make sure to fill up on fiber at breakfast.  

Stay hydrated. 

When we don’t take in enough fluids, the large intestine will take water from food waste and divert it into the bloodstream. This makes stool harder to pass and can lead to occasional constipation. Even on busy days or while traveling, drink small amounts of water throughout the day. Don’t wait until you’re thirsty to drink up. If you do choose to imbibe in alcohol, hydrate with plenty of water before and after each drink. 

Move your body. 

From cardiovascular health to mood, the immune system to healthy bones, moving your body daily has so many benefits. Even a short walk after meals can promote healthy digestion, and it’s also a great way to boost your energy. 

Don’t rush things. 

Your body needs to relax to pass a BM, so give yourself adequate time each morning. You might also consider using a squat-style foot stool or even two yoga blocks under your feet to make it easier to go. 

Deal with stress daily. 

Since your gut and brain are connected, what impacts one impacts the other. Everyday stress – even the positive stress of seeing loved ones and traveling to new places – can interfere with your digestion and regularity. In the presence of stress, the body shifts energy toward dealing with it, which slows digestion.   

Focus on the big picture. 

Regularity is the final step in your overall digestive process. All the other steps – from taking the time to chew your food thoroughly to ensuring your have adequate digestive enzymes to assimilate nutrients – will also influence your regularity.