As the holiday season approaches, so do the tempting indulgences that often come with it. From festive feasts to sugary treats, holiday eating can disrupt our digestive systems, leading to bloating, discomfort, and even long-term impacts on gut health.

“As we enjoy our favorite dishes with our family this holiday season, it is important to remember that moderation is key,” said Jessica Scoffield, Ph.D., associate professor in the UAB Department of Microbiology. “Pay attention to when you're full, and make time for exercise during the holidays to kick off the new year on the right track.

Scoffield shares five tips to help you maintain a healthy gut while enjoying holiday meals and treats.

Prioritize fiber-rich foods

Holiday meals often consist of carb-heavy dishes; however, balancing them with fiber-rich foods like vegetables and whole grains can keep your gut functioning well. Fiber promotes healthy digestion and helps prevent constipation by feeding the beneficial bacteria in your gut.

Stay hydrated

It is easy to overlook water intake during festivities, especially with the abundance of seasonal drinks. However, staying hydrated is crucial for proper digestion. Water helps break down food and keeps things moving smoothly through your intestines. Aim to drink a glass of water before each meal and try alternating between water and any holiday drinks as often as possible.

Eat slowly

The excitement of holiday gatherings can lead us to eat quickly, which may hinder digestion. Eating slowly not only allows you to savor your food but also gives your gut time to signal when it’s full. Mindful eating can reduce bloating, promote better nutrient absorption, and prevent overeating—allowing you to enjoy holiday favorites without the discomfort.

Incorporate probiotics

Probiotics are beneficial bacteria that support gut health by balancing your microbiome. Foods like yogurt and kombucha naturally contain probiotics and including them in your diet can help your gut stay resilient during the holidays.

Get moving

While a post-meal nap might sound tempting, light physical activity can aid digestion. Movement, even a short walk, helps stimulate digestion and can reduce bloating. During the holidays, try incorporating gentle exercise into your day to promote better gut health.