The holiday season is a time to celebrate and gather with loved ones, but rich, indulgent meals can wreak havoc on sensitive digestive systems. Navigating holiday spreads can feel overwhelming for those managing conditions like lactose intolerance, IBS, IBD, or celiac disease. Our gastroenterologists and dietitians explain how you can enjoy the festivities without sidelining your health by identifying common pitfalls with tips and advice for mindful eating strategies.
Digestive Challenges During the Holidays
The holidays are filled with temptations that can spell trouble for those with gastrointestinal issues. Here are some of the common culprits:
Overeating and large portions
Heaping plates are a holiday hallmark, but overeating can overwhelm your digestive system, leading to abdominal pain, bloating, diarrhea or acid reflux. Pacing yourself and sticking to smaller portions can help you feel satisfied without overindulging, and it’s easier to pace yourself if you keep to regular meal schedules during the holidays.
Irregular eating schedules
Skipping meals to “save room” for a big dinner can backfire, leading to overeating and digestive distress. Aim to stick to your regular meal schedule to avoid showing up overly hungry at holiday events. Staying hydrated throughout the day is also essential.
Rich and fatty foods
Traditional dishes like buttery mashed potatoes, creamy sauces, and fried foods might be delicious but they’re tough on digestion. For example, Hanukkah favorites like latkes with sour cream, brisket, and sufganiyot (fried donuts) can all be trigger foods for those suffering from IBS—and when consumed all in the same day, may wreak some seriously un-festive holiday havoc. Keep portions of fattier foods small and consider taking preventive remedies like peppermint oil or fiber supplements before meals to reduce bowel spasms.
Alcohol and caffeine consumption
Festive cocktails and coffee-based drinks can irritate the stomach, especially for those prone to GERD and acid reflux. Sip in moderation and pair drinks with food to reduce potential negative impacts.
High-lactose desserts and drinks
Holiday desserts like cookies and pies often contain lactose, a sugar found in milk and dairy that’s a hidden culprit for many who suffer from digestive issues like lactose intolerance. Pumpkin pie, for example, typically contains evaporated milk; opt for vegan recipes or bake with lactose-free evaporated milk instead. Similarly, hot cocoa mixes often include powdered milk, and egg nog’s base is regular old liquid milk. If you can sway out lactose-free alternatives, then use generous doses of over-the-counter lactase enzymes when indulging in these treats.
Gentle Food Swaps for Better Digestion
Some holiday dishes might seem innocent but contain hidden triggers. Green bean casserole, for instance, may appear celiac-friendly, but store-bought fried onions and condensed mushroom soup often contain gluten. If you are still determining what will be served, offer to bring a dish you know you can tolerate.
These minor adjustments to traditional dishes can help you enjoy the season without discomfort:
- Pumpkin pie: Use lactose-free evaporated milk or find a vegan recipe.
- Green bean casserole: Swap out fried onions for slivered almonds, try a gluten-free mushroom soup, or skip the casserole and make a green bean almondine.
- Latkes and brisket: Keep portions small and balance heavier entrees with lighter sides like salads or vegetables.
- Holiday cocktails and spirits: Alternate an alcoholic drink with a non-alcoholic drink—like club soda with lime—to slow down your rate of alcohol consumption and reduce the amount of alcohol you wind up drinking overall. Try not to drink alcohol on a too-empty stomach OR an over-full stomach!
Tips for Mindful Eating
Slow down and savor each bite
Eating slowly gives your digestive system time to process food, reducing the risk of overeating or discomfort. By taking the time to enjoy each bite, you’ll enhance the overall experience of the meal.
Listen to your body’s hunger and fullness cues
Pay attention to how hungry you feel before eating and stop when you are comfortably full. It can be easy to ignore these cues when faced with a buffet or large spread, but listening to the signs your body is sending can prevent overindulgence.
Minimize distractions while eating
Focusing on conversations or holiday festivities during meals is tempting, but being present with your food can help you eat more mindfully and reduce digestive strain.
The most important thing you can do is enjoy the moment. Holiday meals are meant to be savored, so allow yourself to enjoy food for its cultural and social significance. By planning, making thoughtful choices, and practicing mindful eating, you can celebrate the season without sidelining your digestive health. At NYGA, we’re here to support your digestive wellness year-round.
Don’t wait; prioritize your health.