It’s a time of year for enjoying yourself, but finding balance makes all the difference. Photo / 123rf
It’s a time of year for enjoying yourself, but finding balance makes all the difference. Photo / 123rf
Opinion by Emily English
Emily English is a nutritionist and influencer. She writes about health for The Telegraph.
THREE KEY FACTS
Alcohol can cause inflammation in the gut lining, slowing digestion.
Fibre-rich foods can support your microbiome during festive celebrations.
Movement aids digestion, reduces bloating, and helps manage stress.
Christmas is one of my favourite times of year. My family always hosts, so the house is packed with incredible food, laughter, and plenty of festive energy. Cooking together is a big part of our traditions, and my granny’s recipes – like her blue cheese straws and Stilton fritters with port and walnut sauce – always take centre stage. We also love shaking up a marmalade martini or two and indulging in all the festive treats.
But while Christmas is about enjoying yourself, I’ve found that a little balance makes all the difference in how I feel. It’s not about restriction but about supporting my gut so I can get through the season feeling energised and happy. Here are my tips for looking after your gut health this Christmas.
You don't have to skip alcohol altogether – it’s all about being mindful. Photo / 123rf
Alcohol is part of many Christmas celebrations, but it can disrupt your gut by depleting good bacteria, inflaming the gut lining, and slowing digestion. That doesn’t mean you have to skip it altogether – it’s all about being mindful.
So when I make cocktails at home, I reduce the sugar content to make them lighter on my gut. I alternate alcoholic drinks with water and make sure to snack on fibre-rich foods such as celery sticks or radishes with cheese to support my microbiome. If I’ve had a few drinks, I’ll include alcohol-free options to give my body a break, which makes all the difference in how I feel the next day.
2. Indulgent (but highly processed) treats
With all the indulgent treats around – mince pies, sausage rolls, and pigs in blankets to name a few – it’s easy to forget the basics. But protein and fibre are essential for stabilising blood sugar, feeding beneficial gut bacteria, and keeping you energised through the holidays.
To ensure I avoid eating over-processed foods, whether I’m eating at home or dining out with friends (which happens a lot over Christmas), I make sure to load my plate with veggies and protein first. Christmas dinner, for example, is packed with gut-friendly foods such as turkey, Brussels sprouts, red cabbage, and roasted parsnips. Prioritising these foods helps me feel my best by the end of the season.
3. Sugar
Christmas wouldn’t be the same without sweet treats, but too much sugar can disrupt your gut by feeding less beneficial bacteria and causing inflammation. Sugar also causes blood sugar spikes that can leave you feeling tired or sluggish. The way I moderate my sugar intake is not by restricting or saying no, but by eating mindfully. I enjoy sweet treats after a complete meal that includes fibre and protein. When I’m eating out, I often share a dessert with friends rather than having one all to myself. I’m also mindful of sugar in drinks and will choose cocktails with fewer sweet ingredients such as juices and syrups.
Over Christmas, meals can become repetitive: turkey one day, ham the next, and leftovers on repeat. While comforting, this can leave gaps in the nutrients your gut needs to thrive. I take Epetōme’s synbiotic duo cap every morning to keep my gut in check. It delivers 50 billion live bacteria alongside vitamin D3, biotin and zinc, which are crucial for maintaining gut health. Supplements don’t replace a healthy diet, but they can help fill in the gaps when you’re busy and eating and drinking more often.
Poor sleep disrupts hunger hormones, which can lead to stronger cravings for sugary or processed foods. Photo / 123rf
5. Lack of sleep
Late nights and disrupted sleep schedules can really affect your gut. Sleep is when your body repairs itself, and without it, your gut struggles to process sugars and absorb nutrients. Poor sleep also disrupts hunger hormones, which can lead to stronger cravings for sugary or processed foods. Alcohol can make this worse by interfering with REM sleep, leaving you feeling less rested.
To improve my sleep, I drink a “sleep” tea with valerian root, take a magnesium supplement, and have a warm bath or shower about 90 minutes before bed. I avoid eating too close to bedtime and focus on staying hydrated. A consistent sleep routine not only helps me feel more energised but also gives my gut the time it needs to restore balance.
6. Dehydration
It’s easy to forget about hydration with so much rich food and drink around at Christmas, but water plays a crucial role in gut health. Dehydration can lead to bloating, sluggish digestion and increased sugar cravings.
I start each morning with a large glass of water (about 500ml) before my coffee or tea. Keeping a big water bottle nearby helps me stay on track throughout the day. When I’m drinking alcohol, I make sure to have a glass of water alongside every drink. It’s such a simple habit, but it makes a big difference in how I feel.
7. Lack of exercise
Movement is one of the best ways to support gut health. It aids digestion, reduces bloating, and helps manage stress, all of which are key during the busy festive season.
On Christmas morning, my family and I go for a long walk before lunch which helps get everything moving and sets a positive tone for the day. I also use the extra time around Christmas to book into Pilates classes, which I love. Pilates not only strengthens my body but leaves me feeling calmer and more balanced, especially during busy periods.
Don’t forget
Christmas is a time to celebrate, indulge, and relax, but that doesn’t mean your gut health has to take a backseat. By making small adjustments, you can enjoy all the wonderful foods and traditions while supporting your body and mind. For me, it’s about balance – enjoying every festive moment while making choices that help me feel good.
