The holidays are a time of joy, connection and celebration, but they can also be tough on your digestive system. Between rich meals, packed schedules and travel stress, your gut may not get the attention it deserves. This season, Atrium Health Floyd and Harbin Clinic are sharing simple, festive ways to support digestive wellness without sacrificing the spirit of the season.
Active traditions: Twinkle lights and turkey trots
"During the holidays, people tend to forget about their gut health. It is understandable, considering the season is built around celebration and often encourages indulgence and disruption of routine," said Dr. Jonathan Beard, gastroenterologist at Harbin Clinic Gastroenterology Rome, encouraging patients to rethink traditions. "But the gut doesn’t take time off. Overeating, stress and irregular sleep can all impact digestion and balance. The key isn’t restriction, it’s awareness. Even small choices, like adding fiber-rich sides or choosing a walk, can make a meaningful difference."
Movement is one of the best gifts you can give your gut. While holiday gatherings often involve long periods of sitting — watching movies, chatting around the table, traveling, etc. — try weaving in traditions that get everyone moving.
- Turkey trots: Join a local Thanksgiving morning 5K or walk. It’s a great way to start the day with gratitude and activity.
- Twinkle light walks: Explore neighborhood holiday lights on foot. Many parks and downtown areas offer festive walking tours.
Nutritious dishes: Familiar autumn flavors
Holiday meals don’t have to be heavy to be delicious. Incorporating fiber-rich and fermented foods can help nourish your gut microbiome and keep digestion on track.
- Roasted root veggies: Carrots, parsnips, sweet potatoes and beets are colorful, high in fiber and pair beautifully with warm spices.
- Brussels sprouts with balsamic vinegar: A classic side dish rich in prebiotic fiber.
- Harvest salads: Mix greens with apples, pomegranate seeds, nuts and vinaigrette for a refreshing, seasonal option.
- Sourdough stuffing: Fermented breads are easier to digest and add depth of flavor.
- Yogurt parfait bar: Layer Greek yogurt with berries, nuts and honey for a gut-friendly breakfast or dessert.
Relaxing rituals: High rest and low anxiety
Stress is a major disruptor of digestive health, and the holidays can be surprisingly stressful. Creating rituals that promote calm can help your gut and your overall well-being.
- Herbal tea story time: Swap out sugary hot cocoa for calming teas like ginger, peppermint or chamomile during story time. These can soothe the gut, keep the cozy vibe and promote restful sleep.
- White space tradition: Block off one evening with nothing scheduled. The holiday movie, the parade and the Santa-meet-and-greet are all fun events, but they can also require logistics and financial commitments that add to your burden. Just open time to rest or play spontaneously at home can be more memorable than you expect.
Perspective from a GI Expert
If you're looking to improve your gut health or manage digestive concerns this season, schedule a visit at Harbin Clinic Gastroenterology Rome. With expert care and a patient-centered approach, Dr. Beard and the Harbin Clinic Gastroenterology can help you feel your best through the holidays and beyond.
Call Harbin Clinic Gastroenterology Rome or visit myatriumhealth.org to make your appointment today.