Supporting Your Digestion Through the Festive Season

The festive season is a time for connection, celebration and good food, but it can also challenge even the healthiest digestive system. Between richer meals, extra drinks, late nights and a disrupted routine, it’s common to notice symptoms like bloating, reflux, sluggish digestion or general discomfort creeping in.

The good news is that these changes are usually temporary, and with a little extra care and awareness, you can help your digestive system to handle the season with minimal discomfort.

Why digestion can feel different over the holidays

Your digestive system thrives on rhythm and routine. When that rhythm changes, such as eating later, skipping meals, or having larger portions than usual, it can temporarily affect how well your stomach, liver and intestines do their job.

A few of the most common culprits include:

• Richer foods and alcohol: These can relax the lower oesophageal sphincter (the valve between the stomach and oesophagus), increasing the likelihood of reflux or heartburn.

• Lower fibre intake: Festive meals often include more snacks, meats and refined foods and fewer vegetables, slowing bowel movement and leading to constipation.

• Dehydration: Warm weather, alcohol and busy days can all contribute to reduced hydration, further slowing digestion.

• Stress and excitement: Even positive stress can activate the “fight or flight” response, which reduces blood flow to the gut and slows digestive function.

None of this means you’ve “undone” your healthy habits, it’s simply your body adapting to a change in pace.

Gentle ways to support your gut

Supporting digestion doesn’t have to mean restriction or detoxing. It’s about balance, nourishment and listening to your body.

1. Eat mindfully - Take a few deep breaths before eating, chew slowly and pay attention to when you start to feel satisfied. This helps your digestive system keep pace with your plate.

2. Keep up with fibre and hydration - Include vegetables, salads, fruit or legumes alongside richer foods. Aim to drink water steadily through the day, especially if alcohol is on the menu.

3. Move your body gently - A short walk after meals can help stimulate digestion, reduce bloating and support liver and gallbladder function.

4. Give your gut a rest - If you’ve had a heavy meal, opt for something lighter or choose a smaller portion the next time you eat. Smoothies, cooked vegetables or simple breakfasts can help your digestive system recover.

5. Support your liver - Bitter foods like rocket, lemon, vinegar, dandelion greens and radicchio gently stimulate bile flow and support the liver’s natural detoxification processes.

The mind–gut connection

It’s not just food that affects digestion. Your emotional state plays a role too. When you’re relaxed, your parasympathetic (“rest and digest”) nervous system is active, supporting optimal stomach acid and enzyme production. When you’re stressed or rushed, digestion can slow or become less efficient. Taking a few moments of calm like a short walk, breathing deeply, or sitting quietly between social events can make a surprising difference to how your digestion feels.

The bigger picture

The festive season is meant to be enjoyed, and occasional bloating or heaviness is a normal response to different food, drink and a change in routine. Your digestive system is remarkably adaptable, it just needs a little support to find its balance again once the celebrations settle down.

So, enjoy the food, the company and the connection — and remember that nourishment comes in many forms!

If you’d like personalised support for ongoing digestive symptoms or want to understand what’s driving your gut discomfort, you can book a 1:1 appointment here or get some more information here.