5 Functional Nutrition Tips to Support Digestion During the Holidays

Beat the bloat, support gut health, and enjoy the food without the discomfort

The holidays are here, which usually means delicious food, busy schedules, and sometimes… that uncomfortable bloat or “blah” feeling after a big meal.

If you’ve ever left a holiday gathering thinking, “Why do I feel so tired, puffy, or uncomfortable?” you’re not alone. The good news is, you don’t have to just deal with it. By supporting your digestion, you can enjoy the foods you love without the discomfort.

Here are 5 functional nutrition tips I share with my clients this time of year:

1. Start with a Protein + Fiber Base

Before diving into the stuffing and sweets, build your plate with protein (like turkey, chicken, or salmon) and fiber-rich foods (veggies, fruit, beans).

• Protein helps stabilize blood sugar and keeps you full.

• Fiber slows digestion, supports gut health, and helps you avoid the post-meal crash.

Coach Tip: Add a salad, roasted veggies, or even a handful of raw veggies before the meal as it sets your digestion up for success.

2. Slow Down and Chew Your Food

Sounds simple, right? But most of us eat way too fast and especially at holiday gatherings. Chewing is the first step of digestion, and when we skip it, our stomach has to work overtime.

• Aim for 20–30 chews per bite.
  

• Put your fork down between bites.
  

• Focus on conversation as much as food.
  

Coach Tip: This one strategy alone can reduce bloating and improve how your body absorbs nutrients.

3. Stay Hydrated (But Not Too Much at Meals)

Dehydration makes digestion sluggish. At the same time, chugging a ton of liquid during meals can dilute stomach acid and make it harder to break down food.

• Drink water throughout the day.
  

• Take small sips with meals instead of large glasses.
  

• If you’re drinking alcohol, match every glass with a glass of water.

4. Support Digestion with Movement

Instead of crashing on the couch right after eating, try light movement.

• Go for a 10–15 minute walk with your family and/or friends.
  

• Play outside with the kids.
  

• Stretch, move, or even help clean up.
  

This simple step helps regulate blood sugar, reduce bloating, and keeps energy steady.

5. Don’t Forget About Stress and Sleep

Digestion isn’t just about food. When your stress is high and sleep is low (hello, holiday season!), your gut feels it.

• Prioritize winding down at night (no scrolling in the bed until midnight).
  

• Breathe before meals. I am not joking, literally take 3 deep breaths to calm your nervous system.
  

• Give yourself permission to rest.
  

Coach Tip: Stress shuts down digestion, so the calmer you are, the better your body processes food.

Final Thoughts

The holidays don’t have to equal bloat, brain fog, or guilt. By focusing on these simple functional nutrition strategies, you can support your digestion, enjoy the season, and still feel good in your body.

Remember: it’s not about being perfect, it’s about making small, intentional choices that help your body work with you, not against you.

So this holiday season, build your plate with balance, chew slowly, move your body, hydrate wisely, and manage stress. Your gut (and your energy) will thank you.

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By following these tips and resources, you can enjoy a summer filled with adventure, exploration, and well-being. Safe travels and happy summer adventures!