The holidays can be a challenging time for those of us living with ongoing gut sensitivities. Between the rich food, flowing drinks, social gatherings, travel, and disrupted routines, it’s easy to feel anxious about setbacks or discomfort. But it doesn’t have to be that way. With a bit of planning, balance, and self-compassion, it’s absolutely possible to enjoy the festive season and keep your gut feeling supported.
Here are some practical, realistic tips to help you through.
1. Prioritise Balance, Not Perfection
It’s so easy to slip into “all or nothing” thinking this time of year — either saying yes to everything or avoiding festive foods out of worry. The truth is, your gut will thank you for finding the middle ground.
Enjoy the foods you love, but tune in to your body’s signals. Eat slowly, chew well, and stop before you feel uncomfortably full. Sometimes, it’s not what we eat but how we eat that leads to discomfort.
If you know certain foods are tricky, enjoy smaller portions or balance them with something gentle later like cooked veggies or a mild soup.
2. Keep a Bit of Routine
The holidays can completely throw off our schedules — from late nights to travel and irregular meals. Try to hold onto the small routines that support your gut:
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Keep important daily habits as consistent as possible
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Bring snacks that work for you for long journeys or parties
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Keep mealtimes roughly consistent to support digestion and energy
Even a little consistency helps your body feel more grounded.
3. Make Your Plate Work for You
Holiday tables can feel like a minefield, but they often have more gut-friendly options than you think.
Look for:
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Protein (turkey, fish, tofu)
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Cooked vegetables instead of raw
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Comforting carbs like sweet potato, rice, or root veg
Hydration also matters — especially if you’re drinking. Alternate wine with water or sparkling water with citrus or berries. Coconut water is a great electrolyte-rich option too.
If you know something won’t sit well, it’s okay to skip it.
You’re not being difficult. You’re supporting your own comfort.
4. Support Your Gut (and Stress Levels)
The gut–mind connection is powerful. Stress, lack of sleep, and burnout can show up just as easily as food choices.
Try small, doable things that help settle your nervous system:
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Deep breathing before bed
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A gentle walk after dinner
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Saying “no” to an extra event if you need downtime
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Herbal teas like chamomile, peppermint, or ginger
These moments aren’t indulgent — they’re essential for gut balance.
5. Be Kind to Yourself
One indulgent meal or off day doesn’t undo your progress. The holidays are about connection, not perfection.
If you have a day where digestion feels “off,” meet yourself with compassion. Hydrate, rest, and return to your familiar routine whenever you’re ready.
With a bit of planning, self-awareness, and kindness, you can enjoy the season while still feeling your best.
Slow down when you can, soak up the moments that matter, and make choices that leave you feeling good — physically and emotionally.
Here’s to a balanced, nourishing holiday season.
About the Author
Kala Gallacher is a UK-based health and wellness coach who helps people create more balance and feel their best through simple, sustainable habits. She combines personal insight with practical guidance to support those navigating ongoing gut sensitivities. Her approach is grounded, compassionate, and designed to help you feel more at home in your body. Follow her on Instagram @glowyourhealth_.
Kala Gallacher
