The holiday season is a wonderful whirlwind of family, friends, feasts, and festivities. From big meals and indulgent treats to late nights and maybe a few too many sugary cocktails, for many of us, tis’ the season of digestive distress, stomachaches, and Santa Claus belly bloat.

Good news? With a few simple swaps, science-backed habit recommendations, and plenty of hydration, you can keep your digestion humming like the carolers jingle jangling their way through the holidays. We’re breaking down why gut health is much bigger than the way we look in our skinny jeans, secret triggers that might be sabotaging your microbiome, and simple ways to stay balanced and comfortable during the holidays.

Hydration is Your Holiday Hero

Water is essential for digestion. It helps your body to break down food, absorbs nutrients, and ultimately helps yo keep everything moving smoothly through your digestive tract. Dehydration can lead to constipation and sluggish digestion, especially when you’re indulging in seasonal snacks and treats that are rich in fats and sugars.

Research shows staying well-hydrated supports gut microbiota diversity — the healthy bacteria in your intestines that are vital for immune function and overall health (Frontiers in Microbiology, 2019).

Seasonal Swap: Make good old H2O your go-to this season. High-quality, PFAS-free options like JUST’s mountain-sourced spring water is the perfect choice to chase all the food-heavy festivities. 

Skip the Sugary Drinks & Limit the Cocktails for Gut Health

Sugary sodas, cocktails, and mixers may taste festive, but they can irritate your gut lining and throw the balance of your microbiome off-kilter (Nutrients Journal, 2021). Excess sugar feeds harmful bacteria and yeast, contributing to bloating, gas, and even inflammation.

While enjoying a festive cocktail or glass of wine is part of holiday fun, excessive alcohol disrupts gut barrier function, alters microbiome balance, and heightens inflammation (Alcohol Research: Current Reviews, 2025).

Seasonal Swap: Whether you switch back and forth between one indulgent sip like an eggnog or cider and a carton or bottle of JUST Still, or stick to water-only while saving your calories for once-in-awhile goodies like grandma’s pecan pie, this micro-adjustment can lead to major benefits for your body, particularly in regards to your digestion and gut health. 

Still trying to kick a soda habit? Give flavored sparkling water like our line of Bubbles a ho-ho-go! With natural flavors, zero sugar, and zero calories, it offers the same sparkle without gut-wrecking sugars and naughty-list-level artificial ingredients. Plus, the gentle carbonation can help ease digestion by stimulating gastric motility (Journal of Neurogastroenterology and Motility, 2015).

Fill Up on Fiber-Rich Foods

Fiber is the unsung hero of gut health. Soluble fiber feeds your gut bacteria, while insoluble fiber adds bulk to stool and promotes regularity. Holiday menus bursting with veggies, fruits, and whole grains provide much-needed fiber to offset those heavier dishes.

A diet rich in fiber has been linked to reduced gut inflammation and improved microbiome diversity (Gut Microbes, 2016).

Good Tidings Tip: Incorporate roasted Brussels sprouts, sweet potatoes, and pumpkin on your holiday menu. These delicious, fiber-rich options will boost your microbiome while complementing seasonal flavors.

Manage Stress (Yes, It Affects Your Gut)

Holiday schedules can be hectic, and chronic stress is linked to changes in gut motility and microbiome composition, potentially worsening symptoms like bloating, cramps, or IBS (Nature Reviews Gastroenterology & Hepatology, 2018).

Winter Wins: Mindful breathing, walking, or even just sipping a glass of calming warm water with lemon and a drop of honey can support your gut-brain axis and digestion.

Move Your Body, Stay Merry & Bright

Physical activity stimulates digestion and helps prevent constipation. Even light movement like walking after meals boosts gut motility. Plus, movement is a great opportunity to get the whole family in the holiday spirit! Get everyone outside for a round of sledding, a snowball fight, or building a snowman. Whatever gets everyone off the couch and away from screens is a success for mind, body, spirit, and our gut microbiome!

Holiday hack: Swap some TV time for one of the winter activities listed above or, if the weather is more dreary than merry, have the family help you decorate your home with winter decor and cheer, or simply start a dance party playing all the holiday classics!

Listen to Your Body

Pay attention to signals your gut sends you. Slow down the eating process by chewing intentionally, placing your fork down between bites, and checking in with your satiety level at the halfway point while making it through what's on your plate. This will help you avoid overeating, combining too many rich foods at once, or consuming more than you normally would simply because the food is there in front of you.

Incorporate Probiotic-Rich Foods

Adding fermented foods like sauerkraut, kimchi,and  yogurt can help support a thriving microbiome. Studies show probiotics can improve digestion, reduce bloating, and enhance immune response (Frontiers in Immunology, 2018).

Festive Food for Thought: If you’re not used to consuming fermented foods into your diet, start slow by adding these nutrient-packed goods to your plate. Mix sauerkraut or kimchi into your scrambled eggs with other fiber-rich foods like spinach. Swap sour cream on baked potatoes for Greek yogurt. Add a small dash of real maple syrup and cinnamon to plain kefir for a cozy, comforting “nog-like” dessert drink to end the night.

Sip on This

This holiday season, let your gut thrive amid all the cheer—hydrate generously, swap sugary drinks for high quality water, savor fiber-packed foods, and keep movement and mindfulness in the mix. Your digestion (and your festive spirit) will thank you.