Stay Balanced During the Holidays & Protect Your Gut From Stress

'Tis the season! The holidays are here and are always full of celebrations, most of which revolve around food, vacation/travel days, and rich meals. While they’re enjoyable, they also stress your digestion, wreak havoc on gut health, and weaken your immunity. Most people don’t realize that all of these affect your metabolic health, slowing it down and leading to unwanted metabolic health issues such as elevated blood sugar, cholesterol, and triglycerides; high blood pressure; damaged gut health; and fatty liver. Not to mention wreaking havoc on hormone health, in addition to triggering your body's inflammatory response, especially if you have autoimmune issues. If you experience weight gain, acid reflux, bloating, irregularity, or general gut discomfort, excessive fatigue this time of year, you’re not alone. These are all signs that your body needs a rest from all of these festivities. I just published a new blog article to help!

From Halloween, Thanksgiving, and Christmas all the way through mid-January, the celebrations (more like an eating Olympics) and the travel that follows, along with heavy meals, add up. And, when you add on the long dark days that affect our activity levels, and we spend more time on the couch than moving, our digestion is negatively affected, and the stress on our gut increases.

If you deal with acid reflux, bloating, irregularity, sensitive stomach, weight gain, fatigue, and even hair loss this time of year, it's time to protect your gut! Don't worry, you're human, and you're going to enjoy some of your favorite food traditions, and that’s okay. A few simple health habits that include the right kind of daily fiber will guard your gut, protecting it from harm, and keep you looking and feeling your best, even when you're not eating perfectly, so you can enjoy the most wondrous time of the year. 

Know Your Digestion and Gut Triggers

Acid reflux and digestive discomfort come down to how your body processes different types of foods, such as high-fat proteins (red meat, ground meats), dairy, and complex carbohydrates and fruits. A cleaner, leaner approach is best for digestion and your waistline, and if you're super sensitive or experiencing issues, take it to the next level and follow a low-FODMAP approach. Both will help you identify which foods are contributing to gas, bloating, or irregularity. 

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, a group of short-chain carbohydrates poorly absorbed by the small intestine that can trigger digestive issues like bloating, gas, and pain in sensitive individuals, especially those with Irritable Bowel Syndrome (IBS). When these carbs reach the large intestine, gut bacteria ferment them, producing gas and drawing water, leading to symptoms. A low-FODMAP diet restricts these foods (found in wheat, dairy, fruits, etc.) to help manage symptoms. 

Be Consistent with Your Morning Routine

During the holiday season, especially holiday mornings, tend to be rushed.  Maintaining a consistent eating and exercise routine will help keep your digestion and elimination on track. Your regularity or lack of it is also a telltale sign of your digestion and gut health. Staying regular may require some work, but it’s well worth your efforts and the first step toward improving your metabolism.

How? Keep drinking your LynFit Natural Whey Protein Shake every day; it contains prebiotic fiber that supports gut health. Its fiber is a regulating fiber that helps improve gut health, digestion, immunity, and your metabolism. 

Having a LynFit Nutrition Natural Whey Protein Shake for breakfast every day supports regularity, keeps you feeling fuller longer, prevents overeating later in the day, and gives your gut the gentle structure it needs.

If you're not in the mood for a cold shake, you can enjoy it as a Clean Keto Hot Cocoa or use Natural Whey Protein Powder to make Low Carb Pancakes, or Dairy-Free Fauxgurt. 

Bring Dishes that are Good for Your Body to Gatherings

Not only will the hostess thank you for pitching in on the cooking, but it also ensures that you will have at least one metabolically healthy gut-friendly dish at a holiday event, and sets you up for success. Focus on leaner, cleaner, simple proteins like chicken breast or shrimp, cooked or roasted vegetables (raw can be rough on your system) without onion or garlic, salads with clean (non-dairy)  dressings, or dishes naturally lower in FODMAPs.

All of these options provide delicious options that can also balance out the not-so-healthy, heavier foods. Adding fiber-rich ingredients, such as leafy greens, broccoli, cauliflower, or yellow squash or zucchini vegetables, adds variety and supports digestive regularity. The healthy dressings listed above can also be used as dips or light dressings for your vegetables for additional nutritional support without affecting taste or texture. 

Increase Your Fiber the Right Way: Smart, Gentle Way

Increasing your fiber the smart, gentle way with the right kind of prebiotic fiber, like the kind found in Natural Whey Protein and our Sugar-Free Prebiotic Fiber Gummies and Cleanse & Restore, all make it easier to be consistent with your daily fiber intake and offer the right kind of support. 

Holiday eating almost always includes richer foods with less fiber than we usually consume. Eating one meal that's off your usual routine can  slow your digestion, contribute to bloating, and disrupt your natural rhythm. 

That's why I always suggest increasing your daily fiber intake by having a Natural Whey Protein Shake every day to improve your microbiome and digestion. If needed, you can take two Cleanse & Restore before your largest meal to support gut health and prevent issues that can arise from accidentally ingesting gluten or other gut-damaging ingredients when you have little or no control over what's in your food. Yes, Cleanse & Restore guards your gut! 

Avoid, Limit, or Choose Your Alcohol Wisely

Alcohol irritates your esophagus and the digestive system. Almost all holiday drinks often combine alcohol with carbonated mixers, sugary syrups, and other high-FODMAP ingredients. These can all contribute to bloating, discomfort, acid reflux or all of these combined.

If you decide to drink, select simpler drinks, stay hydrated, enjoy alcohol in moderation, or swap for a mocktail instead to avoid or at least minimize digestive upset or distress.

By supporting and protecting your gut through the holidays with daily prebiotic fiber intake, consistent routines, and mindful food choices, you can get through the holidays looking and feeling your best. Small details like this toward keeping your gut in check go a long way, so you can enjoy the holidays. 

With the correct nutritional tools and daily prebiotic fiber support, you can enjoy the season while keeping your digestion in check, your gut balanced, healthyand comfortable.