The festive season is a time of joy, celebration and for many of us, indulgence. From rich holiday feasts with friends to late night tipples by the fire, this time of year is synonymous with plenty of treats that tempt our taste buds. While delicious, the sudden dietary changes and heavier meals can take a toll on our digestive health, leading to discomfort, bloating or sluggish digestion. Supporting healthy digestion during this time is essential to allow us to enjoy the festivities without compromising our wellbeing. In this article, we’ll be looking at the importance of healthy digestion, and discussing nutritional and holistic strategies, including the use of digestive enzymes, to support digestive processes for a happy and healthy festive season.
Why Healthy Digestion Matters
Digestion is central to our overall health, influencing nutrient absorption, energy levels, immune function, and even mood. A well-functioning digestive system ensures the breakdown of food into nutrients, which are then absorbed and utilised by the body[1]. Poor digestion, on the other hand, can lead to symptoms such as bloating, gas, heartburn, and fatigue. Furthermore, the digestive system is directly linked to the rest of the body, especially the brain, and poor gut health can result in whole body symptoms such as low energy, fatigue and poor mood states[2].
During the festive season, indulgent meals often include rich, fatty, or sugary foods that can overburden the digestive system. Combined with irregular eating patterns, stress from holiday planning, and a possible reduction in physical activity, it’s easy to see how the natural rhythm of digestion might be disrupted. Prioritising digestive health is not just about avoiding discomfort; it’s about setting the stage for optimal health and wellbeing.
How can we support healthy digestion through the festive season?
There are plenty of ways to support digestive health during the holidays, without needing to completely avoid your favourite treats. Research-backed nutritional strategies for healthy digestion include:
Maintaining fibre intake – Fibre is essential for regular bowel movements and maintaining gut health. During the festive season, balance indulgent treats with fibre-rich options such as whole grains, fruits, vegetables, nuts, and seeds. Soluble fiber (found in oats, apples and beans) helps to soften stools, while insoluble fiber (in whole grains and vegetables) adds bulk, preventing constipation[3].
Staying hydrated – Water plays a critical role in digestion, helping to dissolve nutrients and move food through the digestive tract[4]. Alcohol and caffeinated beverages, often consumed more during holidays, are dehydrating and may further exacerbate digestive issues. Counter this by drinking plenty of water (enough so that urine is a clear pale yellow colour[5]) throughout the day to support digestive efficiency.
Including probiotic foods – Probiotics are beneficial bacteria that support gut and overall health, by encouraging the growth and proliferation of friendly bacteria and reducing the risk of microbiome dysbiosis. Incorporating probiotic-rich foods like live yoghurt, kefir, sauerkraut, kimchi and miso into your diet can promote a balanced gut microbiome[6], which is essential for efficient digestion.
Chewing thoroughly – Chewing is the first step in digestion, breaking down food into smaller particles and mixing it with saliva to begin enzymatic breakdown. Eating mindfully and thoroughly chewing your food can prevent overeating and overloading your stomach (which may result in unwanted gastrointestinal symptoms such as bloating or acid reflux) and in turn improve nutrient absorption in the gut[7]. Eating smaller, more frequent meals, over large sittings, may also be supportive of digestive health for the same reasons.
How can digestive enzymes support healthy digestion?
Digestive enzymes are proteins that break down food into smaller components that can then be absorbed (primarily) in the gut. The body naturally produces enzymes in the saliva, stomach, pancreas, and intestines, but various factors such as age, stress, smoking and poor dietary habits (such as overconsumption of caffeine and alcohol) can lead to insufficient enzyme production[8]. Enzyme insufficiency symptoms usually present in the gut and may include bloating, flatulence, abdominal pain or discomfort, diarrhea and constipation[9]. As such, digestive enzyme supplementation can help to fill this gap and help optimize digestion, especially over the festive period. Some possible benefits of supplementing with digestive enzymes include:
Improved nutrient absorption – enzymes help break down the macronutrients—proteins into amino acids, fats into fatty acids, and carbohydrates into simple sugars—ensuring efficient absorption of nutrients.
Reduced digestive discomfort – enzyme supplementation may alleviate symptoms like bloating, gas, and indigestion caused by incomplete food breakdown
Support for rich holiday meals – festive foods often contain combinations of fats, proteins, and sugars that require substantial enzymatic activity for digestion. Supplementation ensures the body has adequate enzymes to manage these heavy meals.
Enhanced gut health – by improving the breakdown of food, enzymes can reduce the risk of undigested particles fermenting in the gut, which can contribute to dysbiosis of the microbiome.
Nutrigold Digestive Support is a premium broad-spectrum plant digestive enzyme formulation that supports optimal digestion across a wide pH range of all macronutrients including fats, proteins and carbohydrates. Additional specialist enzymes support digestion of gluten, lactose, cellulose and raffinose, a sugar widely found in legumes.
How else can we support healthy digestion?
How else can we support healthy digestion?
While what and how we eat play a pivotal role in digestive health, it is also important to consider other variables which contribute to healthy digestion, such as:
Managing stress – The gut and brain are closely connected through the gut-brain axis. Stress can negatively affect digestive function, slowing down processes like peristalsis or increasing acid reflux. Incorporating relaxation techniques like deep breathing, yoga or meditation may help to maintain a calm and balanced digestive system.
Staying active – Exercise stimulates digestion by increasing blood flow to the digestive organs and promoting the movement of food through the gut. Even light activities like walking after a meal can enhance digestion and reduce bloating. Post-meal movement also provides additional benefits for healthy blood glucose regulation[10].
Listening to your body – Paying attention to hunger and fullness cues is vital for healthy digestion. Overeating is common, especially during festive gatherings, but stopping when you feel satisfied rather than stuffed can prevent digestive discomfort.
To conclude, healthy digestion is key to supporting overall health and vitality. There are several nutritional and holistic strategies that can be employed, such as ensuring adequate fibre intake, maintaining hydration levels and staying active, to support the digestive processes. Furthermore, digestive enzyme supplementation may prove useful to provide additional support for the digestive system during a time of year where it may be required to work overtime!
[1] Boland, M. (2016) ‘Human digestion – a processing perspective’, Journal of the Science of Food and Agriculture, 96(7), pp. 2275–2283. doi:10.1002/jsfa.7601.
[2] Barrio, C., Arias-Sánchez, S. and Martín-Monzón, I. (2022) ‘The gut microbiota-brain axis, psychobiotics and its influence on brain and behaviour: A systematic review’, Psychoneuroendocrinology, 137, p. 105640. doi:10.1016/j.psyneuen.2021.105640.
[3] Gill, S.K. et al. (2020) ‘Dietary fibre in gastrointestinal health and disease’, Nature Reviews Gastroenterology & Hepatology, 18(2), pp. 101–116. doi:10.1038/s41575-020-00375-4.
[4] Bda (2024) The importance of Hydration, British Dietetic Association (BDA). Available at: https://www.bda.uk.com/resource/the-importance-of-hydration.html (Accessed: 20 November 2024).
[5] NHS (2023) Water, drinks and hydration, NHS choices. Available at: https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/ (Accessed: 20 November 2024).
[6] Leeuwendaal, N.K. et al. (2022) ‘Fermented foods, health and the gut microbiome’, Nutrients, 14(7), p. 1527. doi:10.3390/nu14071527.
[7] Miquel-Kergoat, S. et al. (2015) ‘Effects of chewing on appetite, food intake and Gut Hormones: A systematic review and meta-analysis’, Physiology & Behavior, 151, pp. 88–96. doi:10.1016/j.physbeh.2015.07.017.
[8] Ianiro, G. et al. (2016) ‘Digestive enzyme supplementation in gastrointestinal diseases’, Current Drug Metabolism, 17(2), pp. 187–193. doi:10.2174/138920021702160114150137.
[9] Edakkanambeth Varayil, J., Bauer, B.A. and Hurt, R.T. (2014) ‘Over-the-counter enzyme supplements: What a clinician needs to know’, Mayo Clinic Proceedings, 89(9), pp. 1307–1312. doi:10.1016/j.mayocp.2014.05.015.
[10] Bellini, A. et al. (2022) ‘The effects of postprandial walking on the glucose response after meals with different characteristics’, Nutrients, 14(5), p. 1080. doi:10.3390/nu14051080.
