How to Manage Gut Health During the Holidays 

The holiday season brings joy, celebration and many delicious treats. But indulgence can disrupt gut health and cause digestive discomfort. Sugary desserts, extra snacking and irregular routines often lead to issues this time of year. At Covenant Health, we want to help you enjoy the holidays while also protecting your digestive health.  

“The holidays are about connection and tradition, and sharing meals with loved ones is part of that joy,” says Muhammed Iqbal, MD, a gastroenterologist at Covenant Health. “You do not have to give up the dishes you love. Instead, enjoy them in smaller portions, take breaks from eating when needed and make simple swaps when you can. These steps help you celebrate while also caring for your health.”  

What is Gut Health? 

Gut health refers to how well your body digests food, absorbs nutrients and supports overall wellness. It involves maintaining a healthy balance of bacteria in your digestive tract. Good bacteria aid digestion and support immunity, while bad bacteria can lead to infections and inflammation.  

Common Holiday Gut Issues 

Your digestive system may face extra stress during the holidays. Common challenges include: 

• Upset stomach: Bloating, heartburn, gas, diarrhea and constipation are common concerns. 

• Overeating and eating too quickly: Large portions can slow digestion and cause bloating. Eating too fast may cause food to get stuck, sometimes requiring medical intervention.  

• Trigger foods: Dairy, gluten, alcohol and fried items often lead to discomfort.  

• Irregular routines: Travel, fast food and changes in sleep can disrupt digestion.  

• Chronic condition sensitivity: IBS, GERD and other digestive issues may be harder to manage this time of year.   

“To stay comfortable, balance indulgent foods with fiber-rich options like fruits and vegetables,” Dr. Iqbal advises. “If you have chronic conditions, take your medications to help manage flare-ups. These simple tips keep your digestive system on track and improve your overall health.” 

How to Manage and Regulate Gut Health

After recognizing signs of gut issues, you can take steps to restore balance and stay comfortable:  

• Eat smart: Choose fiber-rich foods like fruits, vegetables and whole grains.  Limit processed and sugary foods.  

• Stay hydrated: Drink plenty of water to prevent GI infections. Men should strive for 13 cups daily, and women should strive for nine.    

• Prioritize sleep: Aim for seven to nine hours of uninterrupted rest each night.  

• Manage stress: Exercise, use breathing techniques or spend time with loved ones to help reduce stress.  

When to See a Doctor

Most digestive issues resolve within a few days. If you experience symptoms such as high fever, severe abdominal pain and blood in the stool, consult a specialist. Early care can prevent complications. 

Your GI Partner 

Covenant Health offers expert gastroenterology care, advanced diagnostics and personalized treatment plans. Whether you’re managing a chronic condition or seeking answers for new symptoms, we’re here to support you with compassion, strength and care you can trust.  

Learn more about gastroenterology services at Covenant Health, or call 865-541-4500 to schedule an appointment today.