10 Ways to Support Your Gut Health Over the Holidays

The holiday season is joyful, delicious and it can also be rather brutal on your gut. Rich

food, less routine, more stress, late nights, alcohol and a constant parade of “just have some more” … it’s a lot for your gut to process.

If you’re already dealing with peri or post menopause digestive shifts such as bloating, constipation, reflux, slower digestion, your gut may feel like it’s staging a coup.

Here’s how to get through the festive season feeling lighter, more energised and less like you’re carrying around a bowling ball in your abdomen.

Here are some simple ways to support your gut health over the festive season

Take a probiotic every morning

A small daily habit that helps stabilise your microbiome.

Add cruciferous vegetables

Broccoli, cauliflower, Brussels sprouts, bok choy, cabbage are all brilliant for detoxification and gut motility.

Include prebiotic foods

Onions, garlic, leeks, asparagus, avocado, these feed the good gut bacteria you want to thrive.

Add fermented foods

Sauerkraut, kimchi, kefir, yogurt, miso, tempeh.  Start with 1–2 tablespoons, if sensitive.

Try psyllium husk

If fibre is tricky, a teaspoon mixed in water before meals, helps with regularity and fullness.

Eat whole, colourful foods

Think “rainbow”, not “restriction”.  More nutrients = happier gut.

Offer to bring a veggie or salad side

This guarantees you at least one dish that isn’t soaked in cream, sugar or oil.

Have treats after a meal

It stabilises blood sugar and prevents the “eat everything in sight” rollercoaster.

Stay hydrated

Your digestion can’t function properly without water, especially with more alcohol or salty food around.

Be mindful with alcohol

Your gut microbes dislike it as much as your hot flushes do.

Remember: It's not about perfection

Christmas is Christmas. You’re allowed to enjoy it.These habits aren’t rules, they’re anchors that help your body cope better so you can enjoy the season without feeling bloated, sluggish or off-track.

Support your gut, treat your body kindly, and go into January feeling like yourself, not a hungover marshmallow.