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The Holidays are a time of celebration, family, and, of course, delicious food. Thanksgiving, with its turkey, stuffing, pies and endless side dishes, is often a highlight of the season—but it can also be a challenge. Overindulging, stress and disrupted routines can leave you feeling less than your best. The good news? With a few simple practices, you can enjoy the feast and maintain a healthy gut.

Start Your Day Right

Begin your morning with a gut-friendly breakfast. A smoothie packed with fiber (oats, berries, chia seeds, hemp seeds) or a bowl of oatmeal with berries can set the tone for the day. This ensures your digestive system is primed and ready for the feast ahead.

Ensure You’re Hydrated

Staying hydrated is essential for digestion and overall gut health. Aim to drink plenty of water throughout the day, especially if you’re indulging in salty or rich foods. Also consider sipping on herbal teas like ginger or peppermint, which can help soothe digestion.

Manage Stress Levels

Family gatherings, travel, and hosting duties often are associated with a major increase in stress levels, which negatively impacts gut health. Incorporate stress-reducing activities like a morning walk, a quick meditation session, or deep breathing exercises into the days around the Holiday. Remember, a calm mind supports a happy gut.

Don’t Skip Fiber

Thanksgiving meals can be heavy on refined carbs, sugar and low on fiber. Pay attention to the portion sizes, and balance your plate by including fiber-rich sides like roasted Brussels sprouts, green beans, sweet potatoes or a fresh salad, avoid sugary drinks, cookies and cut back on the pumpkin pie. Fiber not only aids digestion but also nourishes the good bacteria in your gut.

Practice Portion Control
With so many tempting dishes, it’s easy to overeat. Instead of loading your plate to the brim, take smaller portions and savor every bite. Eating mindfully can prevent bloating and discomfort while allowing you to fully enjoy the flavors.

Watch Out for Trigger Foods

If you have food sensitivities or intolerances (like gluten, dairy or legumes), be mindful of what’s on the table. Bring a dish you know you can enjoy without worry or check in with your host about ingredients. Your gut will thank you!

Support Digestion Naturally

Incorporate fermented foods like sauerkraut, yogurt or kombucha into your Thanksgiving menu. These foods are rich in probiotics, which support a healthy gut microbiome. If fermented foods aren’t an option, consider taking a high-quality probiotic supplement.

Move After the Meal

After indulging, resist the urge to collapse on the couch. A leisurely walk can aid digestion and prevent sluggishness. Plus, it’s a great opportunity to connect with family and enjoy some fresh air. It is a tradition in my family that everyone goes on a walk around the block after we finish dinner.

Plan for Leftovers

One of the joys of Thanksgiving is the leftovers, but overeating the next day can strain your digestive system. Repurpose leftovers into lighter meals, like a turkey and veggie soup or a salad topped with roasted sweet potatoes and cranberries.

Be Mindful and Practice Gratitude

With all the stress and activities that are associated with Thanksgiving, be mindful about the original meaning of this Holiday. Practice gratitude about how fortunate we are not to live in one of the many active war zones around the world, being safe and having enough to eat. Don’t let differences in political views dominate the conversations around the dinner table and enjoy your meal!

Be Kind to Yourself

Lastly, remember that Thanksgiving is about more than the food. If you overindulge, don’t stress—it happens! Focus on getting back to your normal routine the next day and enjoy the moments with your loved ones.

Maintaining gut health during Thanksgiving doesn’t mean missing out on the joy of the holiday. By making mindful choices and incorporating these tips, you can enjoy the festivities while keeping your digestive system happy and healthy.