The holiday season is a time filled with joy, community, and memories, and the centerpiece of nearly every celebration is usually lots of food.
After days of eating full stomachs, desserts, and alcohol, your intestines may start to feel bad. But there are ways to enjoy this time with friends and family without causing unpleasant symptoms like bloating or indigestion.
For the past two years, nutritionists, doctors, and gut health experts have been sharing on CNBC Make It the healthy foods they include in their diets and what they recommend you eat to improve your gut health.
These foods, like grapefruit, pickles, and leafy greens, are easy to add to your favorite holiday meals.
Add these gut-healthy foods to your holiday spreads
1. Citrus fruits
“Citrus fruits are a good source of the antioxidant vitamin C and are rich in fiber,” Harvard-trained nutritional psychiatrist Dr. Uma Naidu wrote in an article for CNBC Make It earlier this year.
“This combination supports the gut, brain, and immune system,” she said.
Consider the following citrus fruits:
orange lemon lime grapefruit yuzu kumquat
“They’re also rich in flavonoids and carotenoids, which are antioxidants that protect cells and support the immune system,” Michiko Tomioka, a certified dietitian and longevity expert, wrote for CNBC Make It last month.
Research shows that flavonoids can also improve the health of your gut microbiome.
2. Fermented foods
Fermented foods are rich in probiotics, “beneficial bacteria that improve gut health, reduce inflammation, and protect against bad bacteria that cause inflammation in the gut,” gut expert and functional nutritionist Darryl Joffre told CNBC Make It in 2023.
Fermented foods to consider include:
miso kimchi sauerkraut kefir pickles
Fermented foods also have immune-boosting properties, “which is important during the holidays,” registered dietitian Caroline Margolis told CNBC Make It two years ago.
3. Leafy vegetables
Green and yellow vegetables are rich in folic acid, a B vitamin that has a positive impact on brain health and lowers the risk of depression. Rich in fiber, it’s also great for boosting your immune system and maintaining a healthy microbiome, says Naidoo.
Examples of leafy vegetables include:
kale spinach sprouts especially broccoli sprouts lettuce
“In the winter, I add spinach to my favorite Tuscan bean stew right before I eat it; it’s quick and easy, as the leaves dissolve in the hot liquid,” Naidoo writes. “And for a great afternoon snack, I make crispy chips with baby spinach and kale.”
4. Fiber-rich foods
A 2016 analysis published in the American Journal of Lifestyle Medicine found that about 5% of Americans consume enough fiber each day. However, this nutrient is extremely important for a healthy gut.
“The gut has a favorite food, and its favorite food is fiber,” Dr. Kellyanne Petrucci, a certified nutritional consultant and New York Times bestselling author, said in an interview last year.
“If you don’t get enough fiber, the all-important bugs and microorganisms that line your entire gastrointestinal system don’t get what they need. So the bugs don’t have the good stuff to munch on and start munching on your intestinal lining.”
This can lead to “leaky gut,” or large cracks in the intestinal lining that can let in toxins and cause inflammation, according to Harvard Health Publishing.
“So that’s something we have to rein in,” Petrucci said. “Textiles just happen to be an easy way to do that.”
Try some foods rich in fiber.
Apple Squash Sweet Potato Avocado Quinoa Seeds including Flaxseed, Sunflower Seeds, Chia Seeds
“Make sure you’re eating fiber-rich foods every day,” says Petrucci.
Always consult your doctor or qualified health professional before making any changes to your diet.
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