How to Support Digestion During the Holidays (Registered Dietitian Tips)
The holiday season is full of traditions, comfort foods, parties, and busy schedules. It can also bring heavier meals, more sugar, more stress, and that “wonky” feeling in your midsection. In this Nourish to Flourish episode, Megan the Trainer RD shares simple, realistic holiday nutrition tips to support digestion—without restriction, guilt, or extreme rules.
Holiday Digestion Support (Without Overthinking Food)
If your stomach feels off during the holidays, you’re not alone. Between big meals, rich foods, irregular meal timing, and the mental stress of a packed calendar, your digestion can feel slower and less comfortable. The good news: you don’t need a “detox,” a cleanse, or a fresh start in January.
These nutrition tips are simple, sustainable, and can be used year-round—but they’re especially helpful for healthy holiday eating when routines get disrupted.
Tip #1: Practice Mindful Eating (Chew, Slow Down, Savor)
One of the most underrated digestion strategies is also one of the simplest: chew your food. Mindful eating helps you mechanically break down food more effectively, supports satisfaction, and can reduce the urge to keep snacking just because the treats are out.
It also helps shift your body out of the “fight or flight” stress response and into a more supportive “rest and digest” state—especially important during the holiday season when stress is high.
Tip #2: Build a Balanced Holiday Plate
Balanced meals matter—especially when holiday food tends to be richer, heavier, and higher in fat and sugar. A simple framework:
- Add color: choose a vibrant fruit or vegetable (greens, carrots, berries, etc.).
- Include protein: protein supports satiety and steady energy.
- Enjoy your carbs/starches: just be mindful of portions so your plate isn’t all one thing.
This isn’t about “good foods vs bad foods.” It’s about supporting digestion, energy, and satisfaction so you can enjoy holiday meals without feeling sluggish afterward.
Tip #3: Use Gentle Movement After Meals
You don’t need to crush a workout after holiday meals. In fact, a little light movement can go a long way for both digestion and blood sugar balance.
Try standing up, helping clean up the kitchen, taking a short walk, or simply moving around for 5–10 minutes. Gentle activity supports the digestion process and can help you avoid that post-meal crash.
Bonus Tip: Start Your Day With Protein
Holiday mornings often bring cinnamon rolls, sticky buns, and “dessert for breakfast.” Enjoy the season—but consider anchoring your morning with protein so you feel steadier throughout the day.
A protein-forward breakfast supports satiety, reduces cravings later, and helps you walk into holiday meals feeling more balanced.
Nourish to Flourish: Practical Nutrition Coaching in La Crosse, WI
At Fitness Lying Down in La Crosse, Wisconsin, we believe nutrition should support real life—especially during busy seasons. This Nourish to Flourish episode is a reminder that the goal isn’t restriction. It’s better digestion, steadier energy, and a healthier relationship with food.
When you know better, you can do better—so you can feel better.