The holiday season is a time of joy, celebration, and lots of delicious food. While it’s important to indulge a little and enjoy yourself, it’s also crucial to keep your gut healthy during this time.

After all, our gut health is linked to overall health and wellbeing. Here are 30 tips to maintain a healthy gut over the holidays:.

1. Stay Hydrated

Make sure you drink plenty of water throughout the day. This will help to keep your digestive system functioning properly and prevent constipation.

2. Eat Fiber-Rich Foods

Fiber is essential for maintaining good gut health. Include plenty of fiber-rich foods in your diet, such as fruits, vegetables, whole grains, and legumes.

3. Don’t Skip Meals

Skipping meals can disrupt your digestive system and cause bloating and discomfort. Make sure you have regular, balanced meals throughout the day.

4. Watch Your Portions

Overeating can put a strain on your digestive system and lead to discomfort. Pay attention to your portion sizes and try to stick to reasonable amounts.

5. Slow Down When Eating

Eating too quickly can cause indigestion and heartburn. Take your time when eating and enjoy each bite.

6. Limit Processed Foods

Processed foods are often high in sugar, salt, and unhealthy fats, which can upset your digestive system. Focus on eating whole, unprocessed foods instead.

7. Avoid Trigger Foods

If you have certain foods that cause digestive discomfort, try to avoid them or limit your intake. Common triggers include spicy foods, fatty foods, and dairy products.

8. Manage Stress

Stress can have a negative impact on your digestive system. Take some time for yourself to relax and manage stress, whether that’s through meditation, yoga, or other techniques.

9. Get Plenty of Sleep

Lack of sleep can disrupt your digestive system and lead to a variety of health problems. Make sure you get 7-8 hours of sleep each night.

10. Engage in Physical Activity

Regular exercise can help to keep your digestive system functioning properly. Aim for at least 30 minutes of moderate exercise each day.

11. Chew Your Food Thoroughly

Chewing your food properly can aid digestion and reduce the risk of bloating and discomfort.

12. Don’t Eat Too Late

Eating too close to bedtime can disrupt your sleep and lead to digestive discomfort. Aim to finish eating at least 2-3 hours before bedtime.

13. Use Probiotics

Probiotics can help to promote good gut health by increasing the amount of beneficial bacteria in your digestive system. Consider taking a probiotic supplement or eating probiotic-rich foods like yogurt and kimchi.

14. Avoid Over-the-Counter Medications

Over-the-counter medications like antacids and laxatives can disrupt the balance of bacteria in your gut. Use them sparingly and only when necessary.

15. Limit Alcohol Consumption

Alcohol can irritate the digestive system and lead to bloating and discomfort. Try to limit your alcohol consumption or avoid it altogether.

16. Limit Caffeine Intake

Caffeine can also irritate the digestive system and cause discomfort. If you’re sensitive to caffeine, try limiting your intake or switching to decaf.

17. Don’t Smoke

Smoking can have a negative impact on your digestive system and increase your risk of cancer. Quitting smoking is one of the best things you can do for your gut health.

18. Cook Your Food Thoroughly

Cooking your food properly can kill harmful bacteria and reduce the risk of foodborne illnesses.

19. Wash Your Hands Frequently

Washing your hands regularly can also help to reduce the risk of foodborne illnesses.

20. Practice Safe Food Handling

Make sure you handle food safely by keeping raw meats separate from other foods, refrigerating leftovers promptly, and using clean utensils and dishes.

21. Don’t Eat Food That’s Past its Prime

Throw away any food that’s past its expiration date or that looks or smells suspicious.

22. Get Your Daily Dose of Vitamin D

Vitamin D is essential for good gut health and can be obtained through sun exposure or supplements.

23. Avoid Artificial Sweeteners

Artificial sweeteners can disrupt the balance of bacteria in your gut and lead to digestive discomfort. Try using natural sweeteners like honey or maple syrup instead.

24. Stay Away from FODMAPs

FODMAPs are a group of carbohydrates that can cause digestive discomfort in some people. Common FODMAPs include beans, onions, garlic, and wheat.

25. Don’t Overdo it on Spices

While spices can add flavor to your food, overdoing it can cause digestive discomfort. Use spices in moderation.

26. Stay Away from Fried Foods

Fried foods can be difficult to digest and can cause discomfort. Try to avoid them if possible.

27. Monitor Your Alcohol Intake

If you do decide to drink alcohol, monitor your intake and avoid binge drinking, which can have a negative impact on your gut health.

28. Don’t Eat Too Many Sweets

Sweets can disrupt the balance of bacteria in your gut and lead to discomfort. Try to limit your intake of sugary foods.

29. Go for a Walk After Meals

Going for a walk after meals can aid digestion and prevent bloating and discomfort.

30. Listen to Your Body

Ultimately, the best thing you can do for your gut health is to listen to your body. Pay attention to how you feel after eating certain foods and make adjustments accordingly.