Holiday Gut Problems: Tips to Avoid Discomfort

Big holiday meals, late-night desserts, and extra cocktails can feel fun in the moment—but your gut may tell a different story later. Bloating, gas, indigestion, heartburn, diarrhea, and constipation are some of the most common “holiday gut problems.” They often show up when rich foods, alcohol, stress, poor sleep, and low fiber pile up all at once. (Mayo Clinic Healthcare, n.d.; Guts UK, 2025; Rush University Medical Center, n.d.) Mayo Clinic Healthcare+2Guts UK+2

During this time, many people also notice reflux, cramps, and irritable bowel syndrome (IBS) flare-ups. Survey data from the UK show that a large share of people with digestive problems say their symptoms get worse over Christmas, especially when they overindulge in heavy foods, sweets, and alcohol. (Bedfont Scientific Ltd., 2025; King Edward VII’s Hospital, 2025) News-Medical+1

Integrative practitioners—such as chiropractors and nurse practitioners (NPs)—focus on finding the root causes. They look at stress, lifestyle, movement, diet, and supplements to calm the gut in the short term and build resilience in the long term. (Dossett, 2023; Jimenez, n.d.) Harvard Health+1

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Common Holiday Gut Symptoms

Holiday gut problems can feel different from person to person, but most fall into a few main groups. (Mayo Clinic Healthcare, n.d.; Guts UK, 2025) Mayo Clinic Healthcare+1

Typical symptoms include:

• Bloating and distension – stomach feels tight, full, or “stretched.”

• Gas (wind) – more burping or passing gas, sometimes with odor

• Indigestion – discomfort or burning in the upper abdomen or chest

• Heartburn and reflux – acid backing up into the chest or throat

• Diarrhea – loose, frequent stools, sometimes after greasy or unfamiliar foods

• Constipation – hard, infrequent stools or difficulty passing stool

• Cramping and IBS flares – pain with alternating diarrhea and constipation

Short-term changes in bowel habits are common when your eating, drinking, and activity change around the holidays. However, persistent or severe symptoms—especially with weight loss, blood in the stool, or trouble swallowing—should be evaluated by a medical professional. (Guts UK, 2025) Guts UK

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Why the Holidays Are So Hard on Your Gut

Holiday gut issues usually result from a combination of factors rather than a single cause. They appear when several triggers stack up: food choices, alcohol, stress, sleep changes, and winter routines.

Heavy, Rich, and Sugary Foods

Holiday meals often include:

• Creamy sauces and gravies

• Fatty meats and fried appetizers

• Rich desserts loaded with sugar

• Extra snacks between meals

Large, high-fat meals slow stomach emptying and increase the risk of reflux and indigestion. (Mayo Clinic Healthcare, n.d.; Guts UK, 2025) Mayo Clinic Healthcare+1

When food sits in the stomach longer:

• Pressure builds up, pushing acid toward the esophagus

• Gas-producing bacteria in the gut have more time to ferment food

• You may feel heavy, bloated, and uncomfortable

Cookies, candies, and sweet drinks may also feed less-helpful gut bacteria and increase gas and bloating, especially in people with IBS or food intolerances. (Bedfont Scientific Ltd., 2025; Rush University Medical Center, n.d.) News-Medical+1

Fizzy Drinks and Alcohol

Carbonated drinks, sparkling wine, beer, and mixed drinks introduce extra air and gas into the gut. Guts UK notes that swallowed air, fizzy drinks, chewing gum, smoking, and eating quickly can all increase wind and bloating. (Guts UK, 2025) Guts UK

Alcohol adds more stress:

• It relaxes the valve between the stomach and esophagus, promoting reflux

• It irritates the lining of the stomach and intestines

• It can upset the microbiome and increase inflammation when used in excess

Holiday surveys show that many people blame their worst digestive days on overindulgence in alcohol and heavy festive foods. (King Edward VII’s Hospital, 2025; Bedfont Scientific Ltd., 2025) News-Medical+1

Stress, Routine Changes, and the Brain–Gut Connection

The gut and brain are deeply linked through nerves, hormones, and immune cells. Stress, worry, and strong emotions can speed up or slow down digestion, increase pain signals, and change gut bacteria. (Dossett, 2023) Harvard Health

Common holiday stressors include:

• Long task lists and time pressure

• Travel and changes in routine

• Money concerns

• Family tension or grief

• Less time for movement, cooking, or self-care

Northwestern Medicine notes that brain–gut communication can be disrupted by holiday stress and can worsen IBS, reflux, diarrhea, constipation, and cramping. (Northwestern Medicine, 2022) Northwestern Medicine

Winter Weather, Less Movement, and Vitamin D

Cold weather and winter routines add other challenges. United Digestive points out that in winter: (United Digestive, 2025) United Digestive

• Blood flow to the gut can slow, reducing motility

• Comfort foods tend to be heavier and lower in fiber

• People often drink less water

• Physical activity drops

• Sunlight exposure falls, lowering vitamin D levels that support gut and immune health

All of this can lead to:

• Slower digestion and constipation

• More indigestion and reflux

• Increased gut inflammation and microbiome disruption

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How Holiday Habits Disturb the Gut Microbiome

Your gut microbiome is a community of bacteria and other microbes living in your intestines. It helps digest food, makes vitamins, trains your immune system, and supports mood and energy.

News-Medical’s review of holiday digestion notes that the gut microbiome is sensitive to short-term changes in diet and stress. During December, people often consume more sugar, fat, and alcohol, eat at irregular times, and move less, which can lead to: (Bedfont Scientific Ltd., 2025) News-Medical

• Bloating and gas

• Irregular bowel movements

• Reflux and discomfort

From a functional and integrative medicine perspective, Dr. Alexander Jimenez, DC, APRN, FNP-BC, has observed similar patterns in his El Paso practice. He often sees that: (Jimenez, n.d.) El Paso, TX Doctor Of Chiropractic+3El Paso, TX Doctor Of Chiropractic+3El Paso, TX Doctor Of Chiropractic+3

• Diets high in processed foods and sugars increase gut inflammation

• Low fiber and limited plant variety reduce beneficial bacteria

• Stress and poor sleep worsen both gut and musculoskeletal pain

• Restoring microbiome balance helps patients recover energy, mood, and digestion after injuries and holiday overindulgence

Over time, repeated “holiday gut hits” can:

• Make IBS, reflux, or functional gut disorders harder to control

• Increase intestinal permeability (“leaky gut”) and inflammation

• Trigger food sensitivities or worsen existing ones

That’s why it’s important to care for your gut not only during the holidays but also in the weeks that follow.

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Quick Relief: Simple Steps to Calm Holiday Gut Symptoms

If you are already dealing with bloating, reflux, or irregular bowels, small changes can bring real relief. Many medical and gastroenterology groups share very similar advice. (Mayo Clinic Healthcare, n.d.; Gastroenterology practices, 2020; Rush University Medical Center, n.d.) Mayo Clinic Healthcare+2gastrohonesdale.com+2

Eat in a Gentler Way

• Shrink portions – use a smaller plate, and start with one serving

• Slow down – put your fork down between bites, chew well

• Avoid lying down after big meals – wait at least 3 hours before bed

• Limit high-fat dishes – choose smaller amounts of gravy, cream, and fried foods

• Watch trigger foods – spicy foods, onions, chocolate, peppermint, and acidic foods can worsen reflux for some people

Choose Gut-Friendly Foods

• Fill half your plate with vegetables and some fruit

• Include lean proteins (fish, poultry, beans, lentils)

• Choose whole grains (oats, brown rice, whole-wheat bread) for fiber

• Add fermented foods if tolerated (yogurt with live cultures, kefir, sauerkraut, kimchi)

Hydrate and Move

• Sip water or herbal tea during the day

• Limit sugary and fizzy drinks to special moments

• Take short walks after large meals to help motility

• Stretch gently or do light yoga to ease cramping and stress

Support Sleep and Stress

• Keep a regular bedtime as much as possible

• Practice deep breathing or a short mindfulness practice before bed

• Take “reset breaks” away from noise, screens, or family stressors

Mind-body practices such as meditation, breathing exercises, and yoga have been shown to ease digestive symptoms by calming the sympathetic (“fight or flight”) system and enhancing the parasympathetic (“rest and digest”) response. (Dossett, 2023; Northwestern Medicine, 2022) Harvard Health+1

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How Integrative Practitioners Help: Chiropractors and Nurse Practitioners

Many people turn to integrative practitioners for a more complete plan that addresses diet, stress, movement, and the nervous system—not just quick fixes.

The Nurse Practitioner’s Role

Nurse practitioners trained in integrative or functional medicine can:

• Take a detailed history of your symptoms, diet, sleep, stress, and medications

• Look for red flags that need urgent GI or emergency care

• Order targeted tests when required (e.g., stool studies, celiac screening, breath tests, vitamin D or iron levels, food sensitivity panels) News-Medical+1

• Help adjust medications for reflux, IBS, or constipation

• Build a step-by-step nutrition plan, including fiber goals, trigger identification, and practical meal ideas

• Recommend evidence-based supplements, such as selected probiotics or vitamin D, when appropriate and safe (United Digestive, 2025; Jimenez, n.d.) El Paso, TX Doctor Of Chiropractic+3United Digestive+3El Paso, TX Doctor Of Chiropractic+3

In his own clinical practice, Dr. Jimenez often combines lab evaluation of the microbiome with food sensitivity testing, then uses targeted nutrition and lifestyle changes to reduce inflammation and support gut repair. (Jimenez, n.d.) El Paso, TX Doctor Of Chiropractic+4El Paso, TX Doctor Of Chiropractic+4El Paso, TX Doctor Of Chiropractic+4

The Chiropractor’s Role

Chiropractors focus on the spine, joints, and nervous system. While they do not treat the gut directly, spinal alignment, posture, and nervous system balance can influence digestion through the brain–gut axis. (Dossett, 2023; Jimenez, n.d.) Harvard Health+2El Paso, TX Doctor Of Chiropractic+2

An integrative chiropractor may help by:

• Improving spinal mechanics and posture can ease chest and abdominal pressure that worsens reflux

• Using gentle adjustments and soft-tissue work to reduce pain and muscle tension that increases stress

• Teaching breathing and core-stability exercises that support the diaphragm and trunk, which can aid digestion

• Encouraging movement programs (walking, simple strength, yoga) that improve circulation and bowel motility

Clinical articles from Dr. Jimenez’s network describe how chiropractic care, combined with exercise and nutrition, can reduce systemic inflammation, support gut health, and help patients recover after injuries and holiday overindulgence. (Jimenez, n.d.) El Paso, TX Health Coach Clinic+4El Paso Injury Doctors+4El Paso, TX Doctor Of Chiropractic+4

A Sample Integrative Holiday Gut Plan

An integrative chiropractor–NP team might suggest a plan like:

• Daily habits

  • 1–2 cups of high-fiber vegetables at meals

  • At least 6–8 cups of fluids (water or herbal tea)

  • 20–30 minutes of walking or gentle exercise most days

  • A simple nightly wind-down routine (breathing, stretching, or journaling)

• Targeted support

  • A trial of a probiotic or fermented food (if not contraindicated)

  • Vitamin D and other nutrients are checked and replaced if low

  • Short-term reflux medications, if needed, alongside lifestyle changes

• Chiropractic and movement

  • Regular spinal check-ins to reduce musculoskeletal strain and improve posture

  • Guided exercises to release tight hip flexors and upper back muscles that can affect breathing and trunk pressure

  • Education on ergonomics and lifting to avoid strain during holiday chores or travel

• Stress and brain–gut support

  • A short mindfulness or breathing routine before meals

  • Relaxation strategies for social or family tension

  • Referrals to GI-focused mental health professionals if stress and gut symptoms are strongly linked (Northwestern Medicine, 2022; Dossett, 2023) Northwestern Medicine+1

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Building Long-Term Gut Resilience, Not Just Holiday Damage Control

Your gut will handle the holidays better if it is already in a strong place before December arrives. Many health organizations and integrative clinics recommend similar long-term strategies. (Mayo Clinic Healthcare, n.d.; Guts UK, 2025; United Digestive, 2025; Jimenez, n.d.) El Paso, TX Doctor Of Chiropractic+4Mayo Clinic Healthcare+4Guts UK+4

Gut-friendly habits to build year-round:

• Eat more plants.
  Aim for a variety of vegetables, fruits, beans, lentils, nuts, and seeds to feed beneficial gut bacteria.

• Choose whole over ultra-processed.
  Limit heavily processed snacks, fast food, and sugary drinks that promote inflammation.

• Prioritize fiber.
  Gradually increase whole grains, legumes, and produce to reach your personal fiber goal, and drink enough water to keep things moving.

• Move your body.
  Regular physical activity supports motility, mood, and metabolic health.

• Protect your sleep.
  Poor sleep raises stress hormones and can worsen reflux, IBS, and cravings.

• Moderate alcohol and caffeine.
  Keep them within recommended limits and avoid drinking heavily late at night.

• Practice regular stress care.
  Even 5–10 minutes of breathing exercises, stretching, prayer, or meditation daily can help calm the brain–gut loop. (Dossett, 2023) Harvard Health

Dr. Jimenez’s clinical experience suggests that patients who combine these lifestyle habits with appropriate diagnostics and targeted therapies (like microbiome testing, food sensitivity evaluation, and manual care) often see improvements not only in digestion but also in pain, energy, and mental clarity. (Jimenez, n.d.) LinkedIn+3El Paso, TX Doctor Of Chiropractic+3El Paso, TX Doctor Of Chiropractic+3

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When to Seek Help

Holiday gut problems are often short-lived. However, do not ignore symptoms that are intense, long-lasting, or unusual for you.

According to Guts UK, Mayo Clinic, and other expert groups, you should seek medical care if you experience: (Guts UK, 2025; Mayo Clinic Healthcare, n.d.; Northwestern Medicine, 2022) Guts UK+2Mayo Clinic Healthcare+2

• Unintentional weight loss

• Blood in your stool or black, tarry stools

• Persistent vomiting or food getting stuck when you swallow

• Severe, constant stomach pain

• Diarrhea lasting more than 2 weeks

• New or dramatically changed bowel habits that last more than 2–3 weeks

Start by consulting your primary care clinician or nurse practitioner (NP). In complex cases, they may refer you to a gastroenterologist for further testing. Integrative practitioners like Dr. Jimenez can then coordinate with GI specialists, using chiropractic care, nutrition, exercise, mind-body practices, and functional testing to support recovery and prevent future flares. (Jimenez, n.d.; Bedfont Scientific Ltd., 2025) El Paso, TX Doctor Of Chiropractic+2sciatica.clinic+2

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Takeaway: You Can Enjoy the Holidays and Protect Your Gut

Holiday gut problems are common, but they are not random. They usually show up when rich foods, alcohol, stress, poor sleep, and low fiber overwhelm the digestive system and disturb the microbiome. By understanding your triggers and getting help when needed, you can enjoy the season with less discomfort.

Key steps you can take:

• Respect your gut’s limits—use portion control and slower eating

• Prioritize fiber, hydration, and movement

• Protect sleep and manage stress to support the brain–gut connection

• Work with integrative practitioners—such as chiropractors and nurse practitioners—to address root causes and build long-term gut resilience.

Small, steady changes now can help your holiday bloating, gas, indigestion, heartburn, diarrhea, and constipation fade—and give your gut a healthier start to the new year.

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References

Bedfont® Scientific Ltd. (2025). How the holidays can impact digestion and gut health. News-Medical. News-Medical

Dossett, M. (2023). Brain–gut connection explains why integrative treatments can help relieve digestive ailments. Harvard Health Publishing. Harvard Health

Gastroenterology practice. (2020). Tips for managing digestive distress during the holidays. Northeastern Gastroenterology Associates. gastrohonesdale.com

Guts UK. (2025). Get to grips with your gut health at Christmas. Guts UK

Jimenez, A. (n.d.). El Paso, TX Doctor of Chiropractic. DrAlexJimenez.com. El Paso, TX Doctor Of Chiropractic

Jimenez, A. (n.d.). Understanding the gut. DrAlexJimenez.com. El Paso, TX Doctor Of Chiropractic

Jimenez, A. (n.d.). 5 ways you’re hurting your gut. DrAlexJimenez.com. El Paso, TX Doctor Of Chiropractic

Jimenez, A. (n.d.). Restoring gut health through integrative care. DrAlexJimenez.com. El Paso, TX Doctor Of Chiropractic

Jimenez, A. (2025). Gut health accident recovery and chiropractic care. PersonalInjuryDoctorGroup.com. El Paso Injury Doctors

King Edward VII’s Hospital. (2025). Christmas cramps: A third of Brits with digestive problems say symptoms get worse over Christmas. News-Medical

Mayo Clinic Healthcare. (n.d.). A guide to digestive health during the festive season. Mayo Clinic Healthcare

Northwestern Medicine. (2022). Holiday stress and gut health. Northwestern Medicine

Rush University Medical Center. (n.d.). Keep your stomach happy this holiday season. Rush University System for Health

United Digestive. (2025). Why your digestive system needs extra care during the winter months. United Digestive