As the holiday season approaches, many of us find ourselves caught between festive celebrations and the desire to maintain our health. From family gatherings and office parties to endless desserts and rich meals, it’s easy to feel sluggish, bloated, or off-balance this time of year.

If you’ve ever wondered why your digestion seems to take a hit during the holidays, you’re not alone. In fact, the habits we fall into during this season can significantly impact the health of our gut—and our overall well-being.

Why Holiday Habits Affect Your Gut

During the holidays, many of us experience a perfect storm of gut-disrupting factors:

1. Dietary Changes

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2. Higher Stress Levels

Holiday planning, travel, family expectations, and end-of-year workloads can elevate stress—directly impacting gut function through the gut-brain axis.

3. Disrupted Routines

Irregular sleep schedules, late-night events, and inconsistent meal times can throw off the body’s natural digestive rhythm.

4. Reduced Self-Care

Exercise, hydration, and healthy habits often take a back seat, affecting our digestive health and overall vitality.

The good news? With a mindful approach, you can enjoy your favorite holiday traditions and protect your gut health.

Why Gut Health Matters

Your gut is much more than a digestive organ—it is a central hub for whole-body wellness. A healthy gut supports:

Immune Strength

Nearly 70% of the immune system resides in the gut, helping your body fight off illness.

Nutrient Absorption

A balanced microbiome ensures your body absorbs the vitamins and minerals it needs.

Mental Well-Being

Through the gut-brain axis, your digestive system influences mood, anxiety, and emotional wellness.

Hormone Regulation

Gut bacteria help regulate hormones involved in stress, metabolism, and appetite.

Inflammation Control

A healthy gut helps manage inflammation, which is tied to many chronic diseases.

Weight Management

Your microbiome plays a role in metabolism and energy balance.

Skin Health

Conditions like acne and eczema may be linked to gut imbalances.

Top Holiday Gut Health Tips

Support your digestive system this season with these simple, effective habits:

Stay Hydrated

Aim for 8–10 glasses of water daily to aid digestion and reduce bloating.

Practice Mindful Eating

Enjoy holiday treats—slowly and intentionally. Chewing thoroughly supports smoother digestion.

Incorporate Fermented Foods

Foods like sauerkraut, kimchi, and kombucha give your gut a natural probiotic boost.

Avoid Skipping Meals

Consistent meal timing keeps your microbiome balanced.

Manage Stress

Deep breathing, meditation, and gentle movement help calm gut-related inflammation.

Eat More Fiber

Vegetables, fruits, and whole grains support beneficial bacteria and promote regularity.

Limit Alcohol Intake

Too much alcohol can disrupt gut balance; try alternating alcoholic beverages with water.

Move Your Body

A short walk after meals can stimulate digestion and support a diverse microbiome.

Choose Polyphenol-Rich Foods

Berries, dark chocolate, and green tea act as prebiotics that feed healthy gut bacteria.

Consider Intermittent Fasting

Giving your digestive system breaks between meals may support gut healing.

Gut-Friendly Holiday Recipes

Try these festive, gut-supporting recipes at your next gathering:

Pumpkin Spice Probiotic Smoothie

Blend pumpkin purée, Greek yogurt, cinnamon, nutmeg, honey, and almond milk for a creamy, probiotic-rich treat.

Cranberry Sauerkraut

Combine homemade sauerkraut with fresh cranberries and orange zest for a tangy, festive side dish.

Roasted Brussels Sprouts with Prebiotic Garlic

Roast Brussels sprouts with garlic, olive oil, salt, and pepper for a fiber-packed and prebiotic-boosting dish.

Gut-Healing Bone Broth Gravy

Simmer bone broth with arrowroot starch, thyme, and rosemary for a collagen-rich gravy alternative.

When to Seek Professional Help

If digestive issues persist beyond the holiday season, it may be time to consult a healthcare provider. Watch for symptoms such as:

• Chronic bloating or gas
  
• Unexplained weight gain or loss
  
• Persistent heartburn
  

A personalized treatment plan can help restore gut health and prevent long-term complications.

Wishing You a Healthy, Happy Holiday Season

A healthy gut is the foundation of overall wellness—and with a little mindfulness, you can move through the holidays feeling energized, balanced, and vibrant.

In recent years, fasting has become very popular in terms of health and fitness. But, before you jump into the trend for yourself, you should be aware of the different types of fasting and their benefits.

Intermittent Fasting

Intermittent fasting is going to be your starting point. This is when you compress the time you eat into a 6 to 12-hour window. That means you go without eating (but you can drink water) for a 12 to 18-hour period. This includes sleep time, so you can easily get 8 hours out of the way without even knowing it.

This is not something that should be done seven days of the week, so there are different ways in which people go about it. For example, if you’re following the 5-1-1 method, you would intermittent fast for five days, feast for one day, and then dry fast for the last day.

Dry Fasting (24 Hour)

Dry fasting is when you completely eliminate both food and water, typically for a 24-hour period. When doing this type of fast, it only takes your body about 12 to 18 hours to realize that it has to switch to a different energy source. Instead of relying on glucose, your body then uses fats and other metabolites. This actually gives the liver exercise because it has to change to a new way of processing the foods and other things that come through.

Unhealthy and precancerous cells don’t do well with a diet that is not a steady stream of glucose. So, you end up forcing those unhealthy tissues out of the picture through a process called Autophagy — where your body eliminates unhealthy or old cells and replaces them with new and vibrant cells. Fasting is one of the most powerful ways we can do this. The process can start within 10 to 15 hours with no food or drink.

72-Hour Fasting

Going three days without food seems nearly impossible, so it’s a good idea to work your way up.
Start with intermittent fasting and get yourself comfortable with 18 hours without food. Next, do several 24-hour fasts (Do this over the course of several months, not every other day). At this point, you’ll already start to notice a positive difference, giving you motivation to keep pushing.

One of the major benefits of fasting for this long is that it resets your mast cells, which are essentially the control switchboard for the immune system. If these cells are given a steady glucose diet and don’t have to switch over to something else, they can live for 20 years. Over the course of those 20 years, they are constantly adding memory. Unfortunately, a lot of that memory is bad and can cause confusion to the body. Autoimmune disease is skyrocketing because people are not resetting these mast cells.

Long-Term Fasting

Anything over 72 hours without food is considered long-term fasting. At this point, you’ll start to burn fat at a higher level, your immune system will continue to reduce, and you’ll eliminate a lot more insulin from your system. This type of fasting tends to be popular with those who are obese or have diabetes.

3 Critical Steps before a Lengthy Fast

The idea of eliminating food and water from your diet can be intimidating, but in reality, the body is amazing. It’s designed for this.

If you are planning on doing a fast of 24 hours or more, just make sure to safely work your way up and follow these 3 critical steps beforehand:

• Take a good multivitamin
• Keep up on your electrolytes
• Mild or moderate exercise (20-minute walk, gentle calisthenics, etc.)

 

To learn more about the types of fasting and their benefits, listen to our podcast below. Also available on YouTube and iTunes.

 

 

Denali Medical Center was founded by Brett J. Earl, MD, who leads a team of experienced and compassionate providers. This team is passionate about educating patients on empowering treatments that enhance overall wellness. This approach enables their patients to make well-informed decisions about their health care to avoid illness, prescriptions, and surgery.

To learn more about Denali Medical Center, visit denalimed.com.