3 Tips To Ease Digestive Distress Over the Holidays

Samina Qureshi is the Registered Dietitian Nutritionist and owner of Wholesome Start. Her nutrition counseling practice is based in Houston, Texas and she provides virtual nutrition counseling sessions to clients across the country. Schedule your FREE 15-minute nutrition session today!

3 Tips to Ease Digestive Distress Over The Holidays

Many people struggle with digestive distress or tummy troubles and it doesn’t get any easier to manage over the holidays. It is estimated that 10-15% of Americans suffer from Irritable Bowel Syndrome (IBS) but around 5-7% of these cases go undiagnosed. That means many adults in America have chronic unexplained abdominal pain, bloating, gas, diarrhea, or constipation. While the holidays can be exciting, there’s also the inevitable stress from all the traveling, cooking, decorating, shopping, and socializing with family and friends you haven’t seen in a while. Whether or not you have IBS or just a nervous tummy, I’ve put together these 3 tips to ease your digestive distress over the holidays!

  1. Don’t skip meals

    I get it. You’re busy getting ready for guests, traveling, cooking, and wrapping up last-minute gifts. You name it, you’re doing it! But the reality is that our bodies need consistent energy to feel our best. Diet culture may tell you that you need to save up all your calories for that holiday party, but doing so will only end up with you feeling out of control around food. Food restriction even in the form of dieting is the biggest predictor of overeating which can cause your IBS symptoms to pop-up at the wrong time. Do yourself a favor and think about how you can nourish your body consistently throughout the day.

  2. Don’t forget to chew

    In addition to eating consistently, it’s important to chew your foods while you eat. I know chewing may sound like a no brainer but ask yourself the last time you actually tasted your food and appreciated it fully instead of just inhaling it. Chewing your food can help with the digestive process since digestion begins in your mouth! Your teeth breakdown the food as you’re chewing it and the enzymes in your saliva help to further breakdown carbohydrates and fat. Not only does chewing begin the digestive process, but it also helps us to slow down and create a sense of awareness while we’re eating too!


  3. Manage your stress

    The less stress you have the easier it’ll be to manage your digestive distress. Easier said than done right? There’s always going to be that one relative who stresses you out or a last minute errand you need to run. Stress makes digestive symptoms more difficult to manage. There’s bidirectional communication between the gut and the brain known as the gut-brain axis (GBA). This helps to explain why your stomach may be upset when you feel stressed. Take a few deep breaths and ask yourself what you need at this moment. Should you step away from a stressful conversation, take a few deep breaths, rest, or find a few moments for yourself. Stress is inevitable but how we manage it can improve our overall health and quality of life. Enjoy the moment. Focus on the people you love and why you’ve all gathered together to celebrate!

If you’ve been stressing about food and how it makes you feel, it may be time to seek help. Take the stress, fear, and guilt away from nourishing your body with nutrition counseling at Wholesome Start! Schedule your FREE 15-min nutrition consult today!