Holiday Stress & Digestion: A Dietitian’s Guide to a Happier Gut

The holiday season should ideally be cozy, fun, and joyful, but for a lot of people it can also bring a surge of stress along with it. Whether it's the stress of hosting family, busy schedules, traveling, disrupted routines, eating foods you wouldn't normally eat, or all of the above... holidays are usually hectic to some capacity.

For a lot of people the stress, especially in combination with overconsumption of food and alcohol, can really take a toll on your digestion. As a dietitian, this is why without fail I see an increase in digestive symptoms around the end of every year!

If you notice more discomfort like bloating, indigestion, or irregular bowel movements during this time. Understanding how holiday stress digestion works and learning ways to protect your gut can help you enjoy the festivities without digestive distress.

How Stress can Affect Digestion

Stress triggers a cascade of reactions in the body, especially in your digestive system. When you feel stressed, your body prepares for a "fight or flight" response by diverting blood flow away from the GI tract, and releasing hormones like cortisol and adrenaline. Under the right circumstances, this is exactly what we need, but in most cases it's not ideal. This can lead to:

Slower digestion which leads to to food sitting longer in your GI tract, causing discomfort, bloating, and indigestion.

Reduced stomach acid can impair nutrient absorption (especially protein) and increase gas production, indigestion.

Changes in gut motility may cause constipation, diarrhea, or both.

Altered gut microbiome balance, which affects overall gut health and can even make you more reactive to foods.

During the holidays, stress often accompanies changes in eating habits. Some habits to watch out for that can also make digestive symptoms worse include:

Eating too fast

Larger portions

Not staying hydrated

Skipping meals

Grazing all day

Overindulging in sugar

Overindulging in alcohol

Reduced fiber intake

Recognizing the Signs of Stress and Gut Health Issues

If you notice these symptoms during the holiday season, it’s usually a sign that your gut needs a little extra love. Knowing the signs of stress affecting your gut helps you take action early.

• Frequent bloating or gas after meals

• Stomach cramps or discomfort

• Irregular bowel movements

• Heartburn or acid reflux

• Feeling overly full or nauseous after eating

Practical Ways to Protect Your Gut During Holiday Stress

You don’t have to accept digestive discomfort as part of the holidays. Here are some easy and effective strategies to support your gut health even when holiday stress digestion is high:

1. Prioritize mindful eating

   • Eat slowly and chew your food thoroughly

   • Focus on your meal without screens or multitasking

   • Pay attention to hunger and fullness cues to avoid overeating

2. Stick to a consistent morning routine

   • Hydrate with a large glass of water first thing in the morning

   • Eat a protein and fiber rich breakfast

   • Don't skip morning movement
     

3. Support your nervous system surrounding meals

   • Take 2-5 deep breaths before meals

   • Short walks outside after and in between meals

   • Gentle yoga or stretching to relax your body

   
   

4. Add in more gut-friendly foods

   • Fiber-rich vegetables like fruits, vegetables, legumes, nuts, seeds, and whole grains

   • Fermented foods such as yogurt, kefir, sauerkraut, and kimchi to promote healthy gut bacteria

   • Use gut soothing foods like ginger, peppermint, and fennel

5. Stay hydrated

   • Hydration is an essential factor for digestion and preventing constipation

   • Aim for about half of your body weight in ounces of water daily

   • Try to include herbal teas like chamomile or fennel, which can calm the digestive system
     

6. Prioritize protein at each meal

   • Keep blood sugar stable

   • Reduces cravings

   • Adequate amounts of amino acids help support your stress response

Supporting Your Gut Beyond the Holidays

Don't keep using the "I'll start in the new year" excuse. The habits you build during the holidays can set the tone for your gut health year-round. Keeping stress in check and nourishing your digestive system regularly helps you avoid the cycle of discomfort that often returns with each festive season.

If holiday stress digestion symptoms persist or worsen, it’s wise to consult a dietitian. Persistent digestive issues may signal underlying conditions or food intolerances that require more personalized treatment.

Taking care of your gut during the holidays means more than just avoiding discomfort. It supports your overall well-being and lets you fully enjoy the season’s moments. Start with small changes today to protect your digestion and reduce stress, so your gut stays happy and healthy through every celebration!