Tips and Product Recs for Healthy Holiday Digestion

*This article provides general information and is not a substitute for personalized medical advice. Consult a healthcare professional before making significant dietary changes.

It’s supposed to be “Ho, ho, ho,” not “Oh, oh, oh!” We’ve gathered a baker’s dozen science-backed strategies to help prevent digestive discomfort for those of us with sensitive stomachs.

An analysis of around 2,000 urgent care centers across the nation from 2019 to 2023 found that, around major holidays, these walk-in clinics saw spikes in chest pain cases that turned out to be heartburn, indigestion, and food-borne gastrointestinal (GI) issues, among other trends.

Here are our vetted product recommendations and researched methods to keep the merriment going, sans tummy turbulence.

Hard alcohol erodes the mucus lining of the stomach and can cause inflammation (gastritis). Inflammation can lead to a burning of the stomach, and acid reflux or heartburn at worst.

The acidic properties of wine can cause many of the same symptoms, so if you must imbibe, it’s best to stick with red wine, since it’s anti-inflammatory, or low-acid wines you can find in stores and online.

Other key terms to look for when purchasing a more gut-friendly wine are:

• natural
• low sulfite
• aged wines (aging can naturally mellow acids in wine)
• varietals
  • Cabernet Sauvignons
  • Grenache
  • Merlot
  • some Zinfandels
  • Gewürztraminer
  • Grenache Blanc
  • unoaked Chardonnay
  • Viognier

Surely is a brand that offers low-acid and nonalcoholic wines.

You may already be on game with daily probiotics, many requiring refrigeration to preserve the healthy bacteria.

During holiday comings and goings, it may not be worth considering a shelf-stable, portable gummy you can chew anytime. Contrary to what you might guess, non-refrigerated probiotics don’t automatically mean less probiotic count or efficiency.

In fact, a minimal volume of probiotics is typically guaranteed to the consumer, which means they likely may be formulated with even more before bottling.

If you want to be proactive about the tummy of your little one, here’s our pick for a kid’s probiotic gummy:

As the author, I can tell you personally that my GI issues during the holidays usually stem from rich meals like casseroles, multi-ingredient cakes, and red meats that I don’t digest well.

When probiotics weren’t affordable or accessible to me, I found that a little metabolism and absorption boost from whole-food digestive enzymes, which are good for breaking down proteins, did the trick. There are other enzyme groups for fats and still others for starches.

You will often find digestive enzyme supplements come in an easy-to-tote chewable form.

We vetted one such chewable blend that contains whole-food enzymes for all three categories:

Kombucha is called by some (the some, being this author) the “other bubbly.” We’re a niche club of gut-harmonizing aficionados who understand that this SCOBY (a symbiotic culture of bacteria and yeast) can be fermentation at its most flavorful.

Research from 2025 demonstrates that Kombucha tea (tea represents one to two ingredients, but the beverage is effervescent) has pre- and probiotic benefits in encouraging the good bacteria Bifidobacterium and Lactobacillus.

In small amounts, it can reduce bloating and help digestion. Drink kombucha too much or too often and you might get more help with indigestion than you want (bloating and looser stools).

We like the brand Health-Ade. You can buy bulk its holiday sparkler (seen here) or enjoy its Merry and Bright Variety Pack, which includes the holiday kombucha, plus from their website or stores for between $3 and $4 each.

Dinner party factoid here, to impress your friends: Did you know some baking staples are natural prebiotics and can help digestion?

For example, the fermentation process of sourdough starter can create prebiotics, which in turn can help with nutrient absorption, digestion, and overall gut health. Oats are another source of fiber-rich whole-food prebiotics.

Cassava flour is high in resistant starch, which means it takes the Magic School Bus past your stomach and small intestines intact and only unloads to feed the healthy bacteria once it reaches your large intestine.

We also took a deep dive into lupin flour ( a cousin to peanuts and soybeans) and found that it, too, has prebiotic fibers. Its protein properties make it a staple that can help you feel fuller longer.

We found this brand to be relatively affordable and accessible:

Anita Morris is an author and public speaker, so it’s no surprise she’s sharing her best-kept strategy for mindful eating with Healthline after learning her diet was contributing to disruptive chronic arthritis.

To remedy, she switched to raw food entirely for two months, followed by a whole-food plant-based diet. This diet alleviated virtually all her chronic joint pain and had the fringe benefit of cleansing her gut.

Anita keeps it clean by bringing her meal alternatives to events and outings with loved ones. “I didn’t know how I could continue enjoying outings with my friends. I thought bringing my food to events or ordering a salad or vegetables at restaurants would be awkward.” Spoiler: she says it’s not.

For example, recently, at a tea-party-themed bridal shower, she kept the theme by whipping up her own artfully assembled plant-based treats with the hostesses’ approval.

“I made dishes that I thought would be great for the occasion. … There was no awkwardness at all. I got a few questions at the table where I was seated, but they were very kind and I kept my answers simple.”

She adds, “And, yes, I drank my smoothie from a teacup. I LOVE tea parties, and I still wanted the full experience. I missed out on nothing.”

Prebiotic-rich foods like lupini beans can be just the ideal-sized and shelf-stable snack you can start keeping in your messenger bag, purse, pocket, or car. We found a brand we like:

We get it, holiday season! Sweet this, creamy-crunchy that. How about zhuzhing up your palate and fortifying your gut with fermented foods?

Fermented foods are full of probiotics. Yes, kimchi, sauerkraut, and kombucha are fermented, but making dips with Greek yogurt or kefir can also sneak in some fermentation, as can incorporating the condiment miso into homemade dishes.

Tempeh can also pad your stews and casseroles with bulk and fermented goodness.

The 80/20 rule, insofar as indulgences go, essentially says this: Curiosity is correlated to indulgence: The more elusive, the more curious, the more one indulges. So indulgence behavior, according to this 2019 study, is tempered by allowing acquiescence around 20% of the time. Managing reward desires with moderation is more sustainable than all-or-nothing.

In short, eating 80% nutritious food and 20% indulgent food isn’t just tasty; it’s evidence-based psychology.

There are bound to be loaves, cookies, cakes, crackers, and other bready carbs galore. When it comes to our warm, chewy, and crisp treats, take it from Yaa Asantewaa Klu, food scientist and dietitian with Nourish, who says:

“Naked carbs” are absorbed into the bloodstream quickly (think: car on a side street with no speed bumps to slow it down), which causes spikes in blood sugar and steep drops in blood sugar thereafter.

People with any GI dysfunction — not just diabetes or prediabetes — can experience blood sugar drop symptoms, including nausea, more carb cravings, changes in mood, and energy crashes.

Remembering to pair that slice, cookie, or cracker with a protein, a fat, a fiber, or all three might keep you (and the naked carb!) from an unpleasant surprise.

Author Lysa TerKeurst explains that boundaries aren’t meant to be mean, they aren’t always responding with no, and they aren’t rules to keep people out. Boundaries are standards articulated by person-first statements to communicate what you need to feel free, safe, and loved.

And if family members or seasonal “obligations” have you stressed and without peace, it may be time to make a note of what [insert your name here] needs this season to hold [my] peace. You are not a bystander of or victim to holiday stresses: you’re in the driver’s seat.

Interestingly enough, the gut-brain superhighway, as it’s called, or gut-brain axis, is a known toll road between how you feel and how your belly responds. And only you pay the toll.

A healthy boundary may sound like: “I’d love to drive around and look at Christmas lights! If there is no sober driver, I’ll take a separate car and caravan.”

For the same reason, a day at the amusement park leaves your feet sore. It’s not bad, but since it’s not your regular activity, your body may not be used to all the stop-and-go walking, standing around, and rides.

Not to despair! We’ve got some quick and common gut busters and their healthier alternatives below.

We’re not saying you can’t enjoy holiday treats in moderation. You can keep your gut calm and neutral by managing holiday stress, making prebiotic, probiotic, and postbiotic substitutions or additions, and opting for more water and low-acid alcohols.

You don’t have to be shy (or sly!) about bringing your own gut-sensitive and anti-inflammatory alternatives to a festivity. When the parties are all done and the decorations are put away, your gut will thank you into the New Year.