Have yourself a gut-friendly Christmas

Expert tips for looking after your digestive system this festive season

Christmas is a time when many of us let our hair down a little and indulge in festive food and drink. But it’s easy to overdo it on the roast potatoes and Christmas pudding and end up feeling sluggish or bloated. Enjoying the festive season doesn’t have to mean sacrificing your health or digestive comfort. Read on for some expert tips on how to enjoy a few Christmas treats whilst looking after the health of your digestive system.

Eat more probiotic foods
“Eating probiotic foods little and often can be really helpful for balancing our good gut microbes,” says award-winning nutritionist and gut health specialist, Dr Lucy Williamson (www.lwnutrition.co.uk) “Try a small glass of kefir half an hour before breakfast, substitute raw apple cider vinegar into your seasonal vinaigrettes, keep some sauerkraut in the fridge; it’s a great accompaniment to your festive cheeseboard and you can make it easily at home!”

Aim for 30 plants a week
“A great way to keep your gut happy is to remember to include as much plant variety as you can across all your meals,” says Dr Lucy Williamson. “The ideal is 30 plants a week. Try some nuts and seeds sprinkled on your breakfast bowl. Add extra fibre into your morning porridge with chia seeds, barley flakes, puffed quinoa and a sprinkle of cinnamon. Remember spices and herbs count in the 30 a week too, so enjoy these ingredients in your favourite festive recipes like leftover turkey in a tasty curry! Make simple veg dishes extra gut-loving by adding in extras such as sautéed leeks with quickly prepared peas, and winter herbs added into stir fries and roasted veg. Dress potatoes with a lovely herby mix like mint, parsley and oregano.”

Try a broad-spectrum digestive aid
“Rich, fatty and high carbohydrate or sugary foods can cause havoc with the digestive system, triggering bloating, wind and indigestion,” says Corin Sadler a medical herbalist and senior nutritionist at ethical vitamin company Viridian Nutrition (viridian-nutrition.com) “Chew food well to kick off the digestive process and minimise problems, but if you need extra support, try taking a broad-spectrum digestive aid which includes enzymes including lipase, protease, and amylase to help digest fats, proteins, and carbohydrates. Betaine hydrochloride provides a small amount of acid and can be helpful in breaking down protein in the diet. It’s great in combination with enzymes, and digestive heroes, peppermint, and ginger.”

Top up your fibre intake
It’s important to eat plenty of fibre in your daily diet to support gut health and keep the body’s elimination channels working well. Wholegrains such as oats and brown rice as well as beans and lentils are all good sources of fibre. Flax seeds are not only rich in essential omegas, particularly omega-3, but are also high in fibre and can be sprinkled onto cereal or yoghurt to support bowel regularity. It is important to drink plenty of water when taking flaxseeds but also for general hydration. Drink at least two litres of filtered water or herbal teas a day. Green tea, which is high in antioxidants, is a great alternative to caffeinated tea and coffee.

Take a mindful approach to alcohol
“A glass of red wine can be beneficial for our gut health as it contains antioxidants which our good gut bugs love!” says Dr Lucy Williamson. “For this same reason, cider can also be a good choice as apple skins are rich in antioxidants too. However, balance is key of course. Why not try mixing in alcohol-free days and enjoy a sophisticated glass of sparkling tea? Kombuchas can still feel like a lovely treat but they give your liver a break! They’re also low in sugar to help your waistline over the festive period (we often forget that red wine, cider, beer etc are high sugar drinks) and being naturally probiotic can support our digestive health too. Just a reminder that the recommended weekly alcohol intake for men and women is 14 units. This equates to about one pint of beer or cider daily, or one glass of red wine daily.”

Give your liver a helping hand
“Rich diets and alcohol can disrupt the gut microbiome,” says Corin Sadler, “so adding in some live bacteria helps to soothe digestive symptoms. Bitter herbs are often overlooked but can be a fantastic way to stimulate the whole of the digestive system. Dandelion is an excellent digestive bitter that is handy for heavy meals, but also gives the liver a helping hand too.”

Prioritise sleep and rest
“Christmas is such a busy time, but we know that sleep is vital to nurture our gut microbiome and digestive health,” says Dr Lucy Williamson. “This is partly due to its effect on our gut-brain axis – the pathway by which our gut impacts our emotional wellbeing. If it’s hard to get in your eight hours, try a lunchtime power nap. Our natural daily rhythm really wants us to do this! To drop out of carrying too much tension, try a short walk, some stretches in the garden or a 10-minute breathing meditation.”

Top tip!
Cruciferous vegetables such as kale, cabbage, cauliflower, broccoli and Brussels sprouts not only support detoxification by the liver, but also help maintain the correct acid-alkaline balance in the body. So make sure you incorporate them in your Christmas dinner!

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