5 Foods to Support Your Health Goals During the Holiday Season
The holiday season is a great time to relax and enjoy being around family. Food is a big part of the holiday season, whether it is sharing a meal with friends, cooking an old family recipe, or enjoying some seasonal favorite like pumpkin pie. Many people travel and eat foods that are different from their typical daily diet, which can cause gut health changes, fatigue, gas, bloating, and more. Some individuals who have started a weight loss journey before the holiday season want to maintain their weight loss journey, while others just want to relax and enjoy the holiday food! No matter where you fall on this spectrum, we recommend incorporating some of the foods detailed below into your meals and snacks during the holiday season to keep your gut healthy, bloating, inflammation, and fatigue down and keep you full and focused!
Fermented Foods
• Yogurt
• Kefir
• Kimchi
• Sauerkraut
• Tempeh
Fermented foods are touted for their health benefits, particularly in gut health. But how exactly do they benefit the gut? The gut microbiome is composed of “microbes” like bacteria, viruses, fungi, and their genes. These microbes are essential for a healthy immune system and gastrointestinal tract. Fermented foods add microorganisms like beneficial bacteria, enzymes, and compounds into your gut, promoting good health. Probiotics are the most well-known of these microorganisms. Probiotics promote the growth of beneficial bacteria in the gut and help to stop the growth of harmful compounds.
Travel in general, but especially during the holiday season, can wreak havoc on gut health causing issues ranging from constipation, gas, bloating, and diarrhea. These gut issues are linked to changes in normal food intake while traveling, skipping meals, poor fluid intake, changes to stress levels, and changes to exercise patterns. All of these factors can add up to result in some big changes to your gut microbiome and gut health!
Adding fermented foods into your diet on a regular basis, but especially during the high travel and stress holiday season, can help to combat the gas, bloating, and constipation. Try to add 1-2 fermented foods into your daily diet.
Soluble Fiber
All fiber is great for gut health and overall health. The broad category of fiber can be split into subcategories of insoluble fiber and soluble fiber. Both of these categories have unique health benefits. Foods high in insoluble fiber will add bulk to your stool and help to decrease digestion time which can have benefits for intestinal health. Foods high in insoluble fiber include leafy greens, seeds, and whole wheat products.
Foods high in soluble fiber slow down digestion which can help keep you fuller longer, decrease cholesterol, manage blood sugar levels, feed good gut bacteria, and help to maintain regular bowl functioning! Foods high in soluble fiber include apples, beans, oatmeal, and sweet potatoes.
Increasing intake of foods high in soluble fiber during the busy holiday season can help to decrease and or prevent bloating, gas, constipation, and can help to prevent big peaks and dips in blood sugar which helps to maintain energy levels! Try to incorporate 1-2 foods high in soluble fiber in your daily diet, especially over the holiday season.
• Beans
• Apples
• Oatmeal
• Sweet Potatoes
• Brussel Sprouts
• Avocados
• Broccoli
• Flaxseeds
Seeds
• Flaxseeds
• Chia seeds
• Hemp seeds
• Sesame seeds
Seeds are great nutrient dense foods that are often forgotten about. They are small but mighty in the nutrition realm! Seeds are high in fiber, omega 3 fatty acids, protein, and depending on the seed high in certain micronutrients like magnesium and zinc. The fiber in seeds helps to maintain good gut health which as we discussed above can go awry during the holiday season and lead to unwanted side effects like bloating, gas, and constipation. The omega 3 fatty acids in seeds are potent anti-inflammatory fats.
Research shows they can help decrease inflammation in the body, be protective for brain health, and even increase mood! With all of the holiday travel and exposure to new germs and environments the added immune benefit of zinc found in high amounts in some seeds like pumpkin seeds can help to keep the immune system strong! Try adding 1 seed into your daily diet.
Herbs & Spices
• Oregano
• Rosemary
• Thyme
• Parsley
• Turmeric
• Basil
• Mint
• Sage
• Dill
• Cinnamon
• Clove
• Ginger
• Nutmeg
Herbs and spices are well known for the flavor that can add to food! Flavor is such an important part of satiety and satisfaction with meals. Herbs and spices have another added benefit however, they help to fight inflammation! Herbs and spices are potent anti-inflammatory compounds. This is a result of the high levels of polyphenols, which are plant based substances that act as antioxidants, found in herbs and spices. When you are cooking your holiday meals don’t forget to add in some herbs and spices to pack a powerful anti-inflammatory punch to your meals!
Potatoes
Last but not least is one of my personal favorite foods, potatoes! Potatoes are a powerhouse of nutrients. I find in working with my clients’ potatoes are often thought of as a food that is “bad for you.” This could not be more wrong! They contain high levels of potassium, vitamin C, magnesium, and fiber (especially sweet potatoes). Incorporating potatoes as part of meals or as a holiday side dish can give you and your family a boost in important nutrients over the holidays!
If you want to try to maintain good gut health and overall health this holiday season amongst busy travel and increased stress, try adding in some of the 5 foods discussed above to your daily diet! We hope everyone in our Time to Thrive Nutrition community and beyond has a great holiday season!
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