The holiday season is a time for celebration and feasting, but for those mindful of their digestive health, it can pose challenges. Fear not! With some practical tips for preparation and mindful eating, you can navigate the festivities without compromising your well-being.
Preparation
1. Menu Planning with a Purpose:
If you know you have dietary restrictions, take an active role in planning the holiday menu. Suggest dishes that align with your dietary needs and preferences such as dairy or gluten free, or low FODMAP. By participating in the planning process, you ensure there are options that cater to your digestive comfort. Here are a few of my favourite holiday recipes to cater to a variety of diets:
- Low FODMAP Eggnog
- Gluten, Dairy and Low FODMAP Lemon Tart
- Almond Flour Pancake Mix by Simple Mills
- Allergy Friendly Cookies
2. Voice Your Needs:
There is always the fear of offending others around the holidays, but don’t hesitate to speak up ahead of time. Communicating your dietary requirements to the host or hostess ahead of time can prevent those awkward conversations when you arrive, and ensures that there will be dishes you can enjoy without worry.
3. Bring Your Culinary Creations:
Take charge of your holiday culinary destiny by cooking and bringing foods you know you can eat and relish. Not only does this contribute to the feast, but it guarantees there’s something on the table that suits your digestive needs. Your guests will be surprised at how good a dairy free or gluten free dessert can actually be!
On the Day:
1. Mindful Eating Gaps:
Resist the urge to constantly snack throughout the day. Give your gastrointestinal tract a break by allowing at least three hours between meals. I also recommend trying not to snack on all the foods as you are cooking, as this can allow for unconscious overeating. This practice promotes efficient digestion and reduces the likelihood of bloating.
2. Digestive Support Arsenal:
Arm yourself with digestive aids such as digestive enzymes, bitters, bile supplements, or DGL (deglycyrrhizinated licorice) to prevent acid reflux. Peppermint or caraway oil capsules can provide relief from bloating and indigestion, offering a quick remedy when needed. Having these on hand provides additional support to your digestive system during the holiday feast.
3. Opt for Cooked Over Raw:
Choose more cooked foods over raw options. While a veggie tray is tempting and tolerable for some people, opting for cooked vegetables can be gentler on your digestive system if you are sensitive. Certain raw foods, like raw broccoli, may be harder to digest and lead to discomfort.
4. Sit, Relax, and Digest:
When it’s time to indulge in the feast, make a conscious effort to sit down and enjoy your meal. If it’s a more stressful day for you, adding in a few deep breaths before eating can stimulate your vagus nerve. This activates the “rest and digest” mode, allowing your body to focus on the digestive process to get ready before the food arrives.
Alcohol Consumption Tips:
The allure of holiday spirits may be tempting, but it’s crucial to approach alcohol consumption with mindfulness, especially for those conscious of their digestive health. Here are some safe choices and guidelines to enjoy the festivities without causing distress:
1. Clear Spirits for Clarity:
Opt for clear spirits like vodka and gin, which are low in sugar, histamine, and sulfites. These choices are less likely to trigger digestive discomfort. Mixing them with less sugary options such as the Festive Vodka Cranberry recipe below, can help prevent any next day hangover symptoms.
Festive Vodka Cran (or Mocktail Version)
What you need:
- Frozen cranberries
- Fresh rosemary
- Apple cranberry juice (Black River sells one)
- Soda water
- Vodka (gluten free if possible such as Titos)
Instructions:
- Pour the apple cranberry juice into large ice cube trays and then add the frozen cranberries and rosemary to freeze
- Add 1 cube in a glass to a shot of vodka and top with soda water
- The juice itself is high in sugar, but when consumed at the amount in the ice cube tray its only 25mL which is about 2.7g of sugar, and still tastes great
- For a mock-tail version you can use just soda water or a sparkling apple juice
- For a low sugar Mimosa version use Saintly sparkling wine instead of vodka and soda water
2. Wine Wisdom:
If you’re a wine enthusiast, choose wisely. Stick to a maximum of 5 ounces of wine per serving, and strive for low-sugar options like a dry champagne, or a dry red. Brands like Saintly Wines are known for their minimal sugar content. For an informed decision, the LCBO website lists the sugar and alcohol content of various wines. A wine with 8g/L of sugar is a great level as seen in the Saintly wines, whereas you may see some that are as high as 30-40g/L, often the more sugary wines like Moscato.
3. Beware of Rum if you’re low FODMAP:
While the holidays may evoke images of warm, spiced rum drinks, it’s important to be aware of its high FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) content. FODMAPs can be troublesome for those with sensitive digestive systems or SIBO, potentially leading to discomfort. If you find you can digest most carbohydrates well, then no need to worry about this one.
4. Herbal Harmony:
Elevate your spirits by incorporating gut-soothing herbs into your drinks. Consider pairing your clear spirits with herbs like ginger or mint, either in a refreshing mojito or a comforting hot toddy. These herbs not only add flavor but also provide digestive support.
Conclusion
With thoughtful preparation and mindful eating, you can approach holiday festivities with confidence, ensuring that your digestive health remains a priority. By actively participating in the menu planning, bringing your dishes, and making wise choices in both food and drink, you can savor the joy of the season without compromising your well-being. Here’s to a holiday season filled with delicious delights, digestive harmony, and a toast to good health! Cheers!
