With the festive season fast approaching, many of us are already dreaming of mince pies, mulled wine, and long celebratory dinners—but our digestive system may not be quite as excited. As routines shift and indulgences increase, the gut often takes the brunt of the seasonal change, leaving us feeling sluggish, bloated, or low in energy. The good news? With a few simple, proactive steps, you can support your digestive health before the festivities begin.
We spoke to Charlotte Winter, our consulting nutritionist, who shared practical strategies you can start implementing now to keep your microbiome balanced, your digestion running smoothly, and your energy levels high throughout the festive period. Here’s how to prepare your gut for Christmas, starting today.
Gut health expert shares tips to prepare your stomach for Christmas - starting now
A healthy digestive system is key to feeling energised throughout the holiday and Christmas season. Here are five expert-backed strategies to keep your gut health in optimal shape:
Keep Moving: Exercise Fuels a Diverse Microbiome
Physical activity has been shown to influence the composition and function of the gut microbiota. Moderate aerobic exercise increases microbial diversity, particularly the abundance of butyrate-producing bacteria, which play a key role in maintaining intestinal barrier integrity and regulating inflammation. Incorporating exercise into your daily routine through the winter period may improve gut motility, reduce stress, and support your overall digestive health.
Tip: Aim for 30 minutes of movement most days—brisk walking, yoga, pilates, or swimming.
Hydrate Smartly: Choose Antioxidant-Rich Fluids
Adequate hydration is essential for digestion, but what you drink matters just as much as how much. Warm beverages like green tea are rich in polyphenols—plant compounds that act as prebiotics, feeding beneficial gut bacteria and reducing oxidative stress. Herbal teas such as ginger, peppermint, and chamomile can also support to reduce bloating
Tip: Aim for 6–8 glasses of water daily, and where possible limit drinks with added sugars and artificial sweeteners, which can disrupt microbial balance and may increase bloating.
Prioritise Fibre and Consistent Eating Patterns: Feed Your Gut Microbiome Daily
The festive season often brings erratic eating schedules and indulgent meals high in refined sugars and saturated fat—both of which can disrupt the gut microbiome. Fibre, especially from diverse plant sources, acts as fuel for beneficial bacteria, promoting the production of anti-inflammatory compounds such as butyrate.
Tip: Aim for 25–30g of fibre daily and strive for 30 different plant-based foods per week—including vegetables, fruits, legumes, whole grains, nuts, seeds, herbs, and spices. Products such as JUX Food make this easy to do. This diversity helps cultivate a resilient and diverse microbiome. Where possible, try to maintain regular mealtimes to support your digestion, circadian rhythm and modulation of the gut microbiota.
Sleep Well: Your Gut Clock Depends on It
Emerging research highlights the bidirectional relationship between sleep and the gut microbiome. Disrupted sleep patterns have been linked to reduced microbial diversity and increased gut permeability, which may contribute to inflammation and digestive issues.
Tip: Establish a calming bedtime routine—limit screen time, avoid heavy meals late at night, and aim for 7–9 hours of uninterrupted sleep.
Add Probiotics
What Are Probiotics? Probiotics are live microorganisms, often referred to as ‘good’ or ‘friendly’ bacteria, they may help restore a balanced, healthy gut microbiota and provide health benefits to the host.
Why You Need Probiotics:
Enhance Digestive Health: Keep your gut happy and healthy, reducing bloating and discomfort! They maintain the balance of gut bacteria, preventing the overgrowth of harmful bacteria and promoting a healthy digestive system.
Enhance Immunity: Strengthen your body’s defences – they help modulate inflammatory responses, reducing chronic inflammation and supporting overall immune health.
Support Skin Health: The gut–skin axis is a rapidly growing field of research that describes the two-way communication between your gastrointestinal (GI) tract and your skin. This axis highlights the idea that changes or disruptions in gut health can influence skin health. When paired with a nutrient-rich diet, particularly one low in refined sugar, whilst high in antioxidants and omega-3 fatty acids – probiotic strains may help restore skin barrier integrity and reduce acne severity. This integrative approach offers a promising path toward managing skin conditions from the inside out. For targeted support, consider a clinically validated probiotic supplement such as AxisBiotix.