Between festive dinners, traveling to visit loved ones, and all of the rich foods that come with this time of year, it’s normal for your gut to feel a bit “off” around the holidays.

If you’re feeling irregular, bloated, or more sluggish than usual, you’re not alone! The holidays have a way of shaking up routines, but that doesn’t mean you’re doomed to feeling “bleh” all season long.

In this blog, we’re tackling some of the most common questions we get about supporting your gut this time of year so that you can feel your best heading into 2026!

1. Why Does My Gut Feel so Different During The Holidays?

Irregular eating times, big meals, minimal fiber, extra sweets, more alcohol than usual, and disrupted sleep patterns can all have an impact on your digestion. Traveling, stress, and not drinking enough water can also play a role.

All of these changes can slow down your digestion, making you feel more bloated and sluggish overall.

2. What Are The Easiest Things I Can Do to Make My Gut Feel Better This Time Of Year?

Try to stick to realistic, feel-good routines even when you’re traveling or gearing up for a holiday party. For example…

1. Drink at least 8 oz. of water before coffee in the morning and take your emotional support water bottle with you everywhere so that you don’t lose sight of your hydration goals.
2. Try to have at least one fiber source at every meal or snack (fruit, veggies with dip, or whole grains are easy and satisfying options for busy days).
3. Swap a few cocktails for mocktails made with Health-Ade Kombucha! Our limited-edition Ginger Spice & Everything Nice is the perfect holiday blend of ginger, vanilla, allspice, and cacao. Plus, your gut will love the support of bubbly probiotics found in every bottle.
4. Get moving! Gentle movement like a walk after meals can help stimulate digestion, balance your blood sugars, and boost your energy levels.

3. What Habits Can Help Reduce Bloating at Holiday Gatherings?

Chew thoroughly, take your time while eating, limit overly carbonated beverages if they bother you, and take a short walk after eating when you can. Don’t skip meals earlier in the day to “save calories,” as being overly hungry at the start of a gathering can lead to overeating on appetizers and feeling uncomfortably full long before the main meal is over.

Keep in mind that bloating is a normal part of being a human who is eating and digesting food. Your body is hard at work! Do your best to slow down and listen to your fullness cues, remembering that you can always come back for more later if you’re feeling full now.

4. Will Holiday Treats Wreck My Gut Health or Is It Okay to Still Enjoy Them?

It’s totally okay to still enjoy your favorite holiday treats! An all-or-nothing relationship with food isn’t healthy and puts you more at risk of feeling out of control around the foods you’re trying to restrict.

Remember that your overall dietary patterns have more of an impact on your gut health than one-off meals or holiday treats. Focus your energy on building daily habits like eating enough fiber and staying hydrated, not stressing over the occasional cookie.

5. What Foods Should I Focus on After An Indulgent Holiday Meal?

Try to focus on foods that hydrate you and promote smooth digestion, like:

1. Nourishing soups and stews: warm, easy to digest, and hydrating. Try choosing recipes that include a lean protein like chicken or turkey and cooked veggies like beans, carrots, onions, and leafy greens.
2. Prebiotic-rich foods: these foods contain a type of fiber that feeds the good bacteria in your gut. Great examples include roasted garlic, onion, asparagus, slightly underripe bananas, apples, and flax or chia seeds.
3. Fermented foods: these can be sources of probiotics, aka good bacteria to introduce to your gut. Incorporate yogurt, kefir, kimchi, Health-Ade kombucha, and any other fermented foods your gut desires!
4. Anything colorful: vibrant fruits, veggies, legumes, and whole grains are great sources of vitamins, minerals, antioxidants, and fiber that is often lacking in our holiday meals.

Above all, keep in mind that getting back to feel-good eating habits after or between holidays is about adding things in to balance your plate, not trying to eat as little as possible.

6. Should I Try a Post-Holiday Detox or Cleanse to Kick Off The New Year?

Nope! Unless you’ve been told otherwise by your doctor, your liver, kidneys, and digestive system are already working efficiently to clear out anything your body doesn’t need. Plus, a lot of the “detox” products out there are only going to put more stress on your body and leave you dehydrated and undernourished.

If you want to prioritize your gut health and overall wellbeing in 2026, brainstorm a small list of habits that you know you can maintain for months to come. Start small to avoid overwhelm—goals like having a protein + fiber source with breakfast or starting your day with a 20 minute walk can make a big difference in how you’ll feel six months from now.

Work on building a few of these habits into your routine now, even in the hustle and bustle of the holiday season. Your gut needs support every day, so don’t feel like you need to wait until January 1st to reset. No “new year, new me” mindset needed, just a few solid habits to help you nourish the best version of you! 

This blog post was written by Claire Chewning, RDN & Certified Intuitive Eating Counselor

Claire is a Registered Dietitian and Certified Intuitive Eating Counselor who's not on board with restrictive diets. She’s the owner and founder of Yours Chewly Nutrition, a virtual private practice where she helps individuals heal from chronic dieting and disordered eating so that they can discover peace and trust in their relationships with food + body. She’s also Health-Ade’s Registered Dietitian Advisor and loves educating employees and consumers about all things gut health from a non-diet perspective! She even writes a few blogs from time to time. Cheers!