It’s that time of year again (scary, I know!). December is a time where, for many, food is a big part of the festive celebrations. From work Christmas parties, catching up with friends, family festivities to Christmas Day & New Years celebrations, food & alcohol usually play a big part.
Unfortunately for a lot of us, this time of the year can cause immense food anxiety and symptom flares. I for one know exactly what this is like!
First and foremost, it is important to remember that it is OK to indulge over the Christmas period BUT you first need to make sure you have a plan in place to combat your symptom flares.
Here are my top tips for a gut friendly Christmas whilst still having fun
ALCOHOL: If you plan on drinking alcohol, opt for soda water based drinks. Now, alcohol and our gut aren’t the best of friends, however if you are going to have a few, opting for something with minimal sugar & preservatives is going to be a BETTER choice. Gin & soda, vodka & soda & seltzers are perfect examples. If you find you react to carbonated drinks, opt for a preservative free wine. Lastly, give yourself a limit, especially if you have multiple events where drinking is involved.
GLUTEN & DAIRY: If you are someone who knows you react to gluten & dairy, plan ahead. Offer to make a sweet or savoury dish so you know you have something that is safe for you. Pre-order some gluten/dairy free goodies from places such as Gluten Free 4 U (gluten free bakery) or your local wholefood store – I go to Valeries Pantry in Geelong.
SUGAR: If your Christmas celebrations are anything like mine, it is unrealistic to completely avoid sugar! Enjoy 1-2 of your favorite desserts instead of 3-4. Give yourself a limit and check in with yourself – how am I going to feel if I have a second bowl? And again, offer to bring a dessert so you know exactly what is in it and know that you will have something that is safe for you.
HERBAL TEAS: Have some herbal teas on hand, especially if you are spending your Christmas away from home. My favourite herbal teas for an upset tummy are ‘Love Tea Digestive Blend’, Peppermint, Chamomile, Ginger.
APPLE CIDER VINEGAR: Give your digestion a little boost before you indulge. Dilute 1 tablespoon of apple cider vinegar in a small amount of warm water and consume before each main meal. This helps to support digestion especially when consuming foods outside of your normal diet.
FIBRE: Keeping your fibre intake up is one of the most important things you can do for your gut over the Christmas period. Fibre is key for supporting regular bowel movements, detoxification & a healthy microbiome.
HYDRATION: Water, water, water! It is extremely important to keep your water intake up, especially when consuming alcohol. Water is key for regular bowel movements & detoxification.
PROTEIN: Keeping your protein intake up is important around this time as it sustains our energy & keeps us feeling fuller for longer. Opting for a protein rich breakfast will help to mitigate those afternoon sugar cravings & going back for another sneaky serving of pavlova (guilty!).
Stay turned for all things Gut & Women’s health in 2025!
Merry Christmas and a Safe & Happy New Year.
Written by Shannon Jolly, Gut Health & Women’s Health Naturopath, December 2024
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