Holiday Gut Health for Active Bodies: Eat Smart

Holiday Gut Health for Active Bodies: Keep Your Core, Recovery, and Digestion on Track

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Why the Holidays Can Wreck a Good Training (or Rehab) Plan

Even with a healthy diet and regular exercise, the holidays can completely disrupt your digestive system. Many active people and patients in rehab notice:

• Bloating and gas

• Indigestion and heartburn

• Constipation or diarrhea

• Cramps and IBS flare-ups

• Feeling heavy, sluggish, or “puffy”

This usually happens because holiday life looks very different from your normal routine. Common triggers include:

• Large, rich meals (lots of fat, sugar, and salt)

• Alcohol and sugary drinks

• Fizzy beverages like soda, sparkling wine, and beer

• Less fiber from whole grains, fruits, and vegetables

• More stress from travel, money, and family tension

• Late nights and poor sleep

• Less movement and fewer workouts

Mayo Clinic and other specialists note that big, high-fat evening meals with alcohol are classic triggers for heartburn and reflux. Mayo Clinic Healthcare+1 Large portions and overeating also slow digestion and increase discomfort. University of Alabama at Birmingham+1

A survey from King Edward VII’s Hospital found that about 35% of people with digestive trouble say their symptoms get worse over Christmas, and many blame rich food, alcohol, and stress. King Edward VII’s Hospital+1

If you’re trying to recover from injury, build strength, or hit performance goals, these gut issues can:

• Distract you with pain and discomfort

• Lower your energy for training

• Disrupt sleep and muscle recovery

• Increase inflammation that slows healing News-Medical+1

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What’s Happening Inside Your Gut (and Why It Matters for Performance)

Your gut is more than your stomach and intestines. It includes:

• The gut microbiome (trillions of bacteria and other microbes)

• The gut lining, which controls what gets into your bloodstream

• A complex nervous system that talks to your brain and immune system

During the holidays, several things hit this system at once:

1. Heavy food slows digestion

• High-fat, high-sugar meals slow stomach emptying, which can lead to feelings of fullness, nausea, and reflux. Mayo Clinic Healthcare+1

2. The microbiome gets thrown off

• Fast shifts to sugary, fatty, low-fiber foods can change gut bacteria, leading to more gas, bloating, and irregular bowel movements. News-Medical+1

3. More pressure on your stomach

• Large meals, tight clothing, and extra weight around the midsection can push stomach acid up into the esophagus, causing heartburn. Mayo Clinic News Network+1

4. Inflammation increases

• Alcohol, ultra-processed foods, and stress can irritate the gut lining and increase inflammatory signals in the body—something that can slow recovery from injuries and tough workouts. News-Medical+2Covenant Health+2

Dr. Alexander Jimenez, DC, APRN, FNP-BC, often points out that gut health and musculoskeletal health are closely linked. Digestive upset and microbiome imbalances can worsen pain, raise systemic inflammation, and make it harder for active people and rehab patients to bounce back from training or injury. El Paso, TX Doctor Of Chiropractic+2El Paso, TX Doctor Of Chiropractic+2

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Winter, Stress, and the Gut–Brain Axis

The holidays land in the coldest, darkest part of the year for many people, and that matters for digestion. United Digestive and other experts note that in winter:

• Blood flow may shift away from the gut in cold environments

• People move less and sit more

• Thirst goes down, so dehydration is more common

• Comfort foods become heavier and richer United Digestive+2Hartford HealthCare+2

All of this can cause:

• Slower gut motility

• Bloating and constipation

• More indigestion and reflux

On top of that, the gut–brain connection is powerful. Harvard Health explains that stress and strong emotions can:

• Speed up or slow down gut movement

• Increase sensitivity to bloating and pain

• Make it easier for bacteria and irritants to cross the gut lining

• Increase inflammation and change gut bacteria health.harvard.edu

Holiday stress from travel, money, schedules, and family conflict can therefore lead to more:

• Heartburn

• IBS flare-ups

• Cramping, diarrhea, or constipation United Digestive+2IFFGD+2

For an athlete or someone in physical rehab, this means higher stress can directly hit gut comfort, sleep, focus, and training quality.

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When Holiday Gut Symptoms Are a Red Flag

Most holiday gut problems are temporary. But some signs need quick medical attention.

Call your clinician or seek urgent care if you notice:

• Blood in your stool or black, tar-like stools

• Severe, sharp abdominal pain that doesn’t improve

• Persistent vomiting or inability to keep fluids down

• Trouble swallowing or food getting “stuck”

• Unintentional weight loss

• Fever with gut symptoms

If bowel changes last more than two to three weeks, or you feel something is “not right,” it’s important to get checked by a nurse practitioner, primary care provider, or gastroenterologist. American College of Gastroenterology+2King Edward VII’s Hospital+2

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A Gut-Friendly Plan for People Who Train, Lift, or Rehab

You don’t have to eat perfectly to protect your gut—and your performance—over the holidays. Small, steady changes can keep your core feeling better while you still enjoy the season.

1. Build a Performance Plate (Even at Holiday Meals)

Try this simple layout most days:

• ½ plate:

  • Colorful vegetables (roasted carrots, green beans, salads)

  • Fiber-rich sides like beans, lentils, or veggie dishes

• ¼ plate:

  • Lean protein (turkey, chicken, fish, lean beef, tofu)

• ¼ plate:

  • Rich or “fun” foods (casseroles, creamy sides, stuffing, desserts)

This pattern adds steady fiber, which supports healthier gut bacteria and more regular bowel movements. Premier Medical Group+2University of Alabama at Birmingham+2

To protect your gut and energy:

• Keep portions moderate instead of “piling the plate”

• Skip the second trip unless you’re truly still hungry

• Avoid skipping meals all day and then having one huge late-night feast Mayo Clinic Healthcare+2TUMS+2

2. Handle Sweets, Fizzy Drinks, and Alcohol Strategically

All three can be part of your plan, but they need boundaries—especially if you train or are in active rehab.

Consider:

• Choosing smaller dessert servings and eating them slowly

• Limiting fizzy drinks, which add gas and can worsen bloating and reflux King Edward VII’s Hospital+1

• Alternating alcohol with still water or herbal tea

• Avoiding food and alcohol within 3 hours of bedtime, to lower heartburn risk Mayo Clinic News Network+2Mayo Clinic News Network+2

This helps keep your sleep, recovery, and morning workouts more stable.

3. Feed the Microbiome You Want

Your gut bacteria respond strongly to what you eat—especially fiber and fermented foods. Health sources suggest focusing on:

• Daily fiber sources, such as:

  • Oats, quinoa, brown rice

  • Fruits like apples, pears, and berries

  • Legumes (beans, lentils, chickpeas)

  • Nuts and seeds

• Fermented foods (if tolerated), including:

  • Yogurt with live cultures

  • Kefir

  • Sauerkraut, kimchi, or miso

These choices support a more diverse microbiome, which is linked to better digestion, immunity, and even mood—key for performance and rehab motivation. Premier Medical Group+2News-Medical+2

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Movement as Medicine for Digestion

In performance-oriented and rehab-focused clinics, movement is always part of the plan—and it also benefits the gut.

Simple steps that help digestion:

• Walk 10–20 minutes after bigger meals

• Use low-intensity cardio or mobility work on “off days”

• Avoid long stretches of sitting—get up every 45–60 minutes

Winter slowing you down? Studies and clinical experience show that greater sedentary time is associated with slower gut motility, increased reflux, and greater discomfort. Hartford HealthCare+2United Digestive+2

Gentle core work, breathing drills, and posture exercises from your rehab or training program can also help:

• Improve abdominal pressure control

• Support better diaphragmatic breathing

• Encourage “rest and digest” nervous system activity

This is especially useful for athletes dealing with reflux, rib stiffness, or spinal mechanics that affect the diaphragm.

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How Integrative Rehab Teams Support Holiday Gut Health

Many modern rehab and performance clinics use an integrated team—often including chiropractors, nurse practitioners, and functional medicine–trained providers.

Dr. Alexander Jimenez, DC, APRN, FNP-BC, is an example of a dual-licensed provider who blends:

• Chiropractic care and neuromusculoskeletal rehab

• Nurse practitioner medical assessment

• Functional medicine, nutrition, and gut-centered care

• Telemedicine and remote coaching for busy or injured patients LinkedIn+3El Paso, TX Doctor Of Chiropractic+3El Paso, TX Doctor Of Chiropractic+3

In this kind of setting, the team can support your gut during the holidays by focusing on several key areas.

1. Root-Cause Evaluation

Nurse practitioners and integrative clinicians can:

• Take a full medical, nutrition, and training history

• Screen for IBS, GERD, IBD, celiac disease, food intolerances, or SIBO

• Order labs or imaging when needed (blood work, stool tests, hydrogen–methane breath tests)

• Review medications and supplements that may worsen heartburn or gut symptoms News-Medical+2United Digestive+2

Dr. Jimenez’s clinical work often examines how gut inflammation, food choices, and the microbiome interact with pain, fatigue, and recovery—especially in people healing from injury or intense training loads. El Paso, TX Doctor Of Chiropractic+2El Paso, TX Doctor Of Chiropractic+2

2. Nervous System and Spine Support

Chiropractors focus on the spine, joints, and nervous system. This can support gut health by:

• Reducing musculoskeletal pain and tension that keeps the body in “fight or flight” mode

• Improving posture and rib cage mechanics to support breathing and, in some people, reflux relief

• Encouraging movement patterns that calm the nervous system

Harvard Health notes that stress-reduction approaches—such as breathing practices, yoga, and other mind-body practices—can calm the sympathetic nervous system, enhance the parasympathetic “rest and digest” response, and reduce gut inflammation. health.harvard.edu+1

In an integrative rehab setting, spinal care, breathing drills, and stress-management coaching can work together to support both joint function and digestion.

3. Nutrition, Probiotics, and Vitamin D for Active Bodies

Integrative NPs and chiropractors with nutrition training can help you:

• Adjust your macros (protein, carbs, fats) to fit both training and gut comfort

• Increase fiber gradually to avoid “fiber shock” bloating

• Choose probiotics that match your symptoms or lab results instead of grabbing random ones off the shelf

• Identify when vitamin D supplementation may help, especially in winter months with less sunlight, when low levels are linked to immune and gut changes United Digestive+2Premier Medical Group+2

Dr. Jimenez often describes using food as a therapy—selecting whole, anti-inflammatory foods and targeted supplements to lower systemic inflammation and support both gut health and musculoskeletal recovery. El Paso, TX Doctor Of Chiropractic+2El Paso, TX Doctor Of Chiropractic+2

4. Telehealth, Travel, and Holiday Coaching

When you’re traveling for the holidays, telemedicine makes it easier to:

• Review gut symptoms and flare-ups with your clinician

• Adjust supplements or reflux medications as needed

• Get quick support when travel, time zones, and unfamiliar foods start to trigger your gut

This kind of guidance keeps you closer to your performance and rehab plan, rather than “starting over” in January. LinkedIn+2LinkedIn+2

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A Simple 7-Day Post-Holiday Gut Reset for Active People

Here’s a straightforward, performance-friendly reset you can use after a heavy holiday weekend. Always adapt with your clinician if you have medical conditions.

Days 1–3: Calm Things Down

• Go back to normal meal times (no huge late-night feasts)

• Focus on easy-to-digest meals:

  • Lean protein (fish, poultry, tofu)

  • Well-cooked vegetables

  • Simple carbs (rice, potatoes, oats)

• Limit alcohol, fizzy drinks, and heavily fried foods

• Walk 10–20 minutes after your main meals

• Add gentle stretching or yoga before bed

Days 4–5: Rebuild Fiber and Microbiome Support

• Add one extra fiber source per day (beans, lentils, or high-fiber grains)

• Include a fermented food once a day if you tolerate it (yogurt, kefir, sauerkraut, kimchi)

• Keep caffeine and alcohol moderate

• Return to your regular training or rehab program if your clinician clears you

Days 6–7: Lock in New Habits

• Plan a balanced plate for each main meal (½ plants, ¼ lean protein, ¼ starch or rich foods)

• Maintain 7–9 hours of sleep per night

• Use 5–10 minutes of breathing or mindfulness daily to support the gut–brain axis

• Note which foods or situations clearly trigger your symptoms and discuss them at your next visit

Dr. Jimenez’s clinical observations support this type of phased approach—first calming inflammation and symptoms, then slowly rebuilding fiber and gut diversity, and finally integrating new habits into long-term training and recovery plans. health.harvard.edu+4El Paso, TX Doctor Of Chiropractic+4El Paso, TX Doctor Of Chiropractic+4

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Bottom Line

You can enjoy holiday food and family time without destroying your gut, your performance, or your rehab progress.

Remember:

• Holiday eating, winter slowdowns, and stress can upset the gut microbiome, increase inflammation, and trigger symptoms like bloating, gas, reflux, constipation, and diarrhea. Covenant Health+3News-Medical+3United Digestive+3

• The gut–brain axis means stress management, breathing, movement, and sleep are just as important as what you put on your plate. health.harvard.edu+2United Digestive+2

• Integrative rehab teams—including chiropractors and nurse practitioners—can help you find root causes, calm the nervous system, and build a realistic holiday plan that respects both gut health and physical performance. El Paso, TX Doctor Of Chiropractic+2El Paso, TX Doctor Of Chiropractic+2

With the right support, holiday gut trouble doesn’t have to follow you into the new year—or into your next training cycle.

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References

Covenant Health. (2025, December 3). How to manage gut health during the holidays. Covenant Health

Dossett, M. (2023, July 26). Brain–gut connection explains why integrative treatments can help relieve digestive ailments. Harvard Health Publishing. health.harvard.edu

Guts UK. (2024, December). Understand your guts at Christmas. University of Alabama at Birmingham

International Foundation for Gastrointestinal Disorders. (2020). Enjoying the holidays with digestive disorders. IFFGD

Jimenez, A. (n.d.-a). Gut and intestinal health. DrAlexJimenez.com. El Paso, TX Doctor Of Chiropractic

Jimenez, A. (n.d.-b). Musculoskeletal & gut health. DrAlexJimenez.com. El Paso, TX Doctor Of Chiropractic

Jimenez, A. (n.d.-c). Dr. Alexander Jimenez DC, APRN, FNP-BC – LinkedIn profile. LinkedIn. LinkedIn

Jimenez, A. (2025). Sport-specific training & integrative chiropractic care. LinkedIn. LinkedIn

King Edward VII’s Hospital. (2025). Christmas cramps: A third of Brits with digestive problems say symptoms get worse over Christmas. King Edward VII’s Hospital

King Edward VII’s Hospital. (2025). How to have a gut-friendly Christmas. King Edward VII’s Hospital

Mayo Clinic Healthcare. (n.d.-a). A guide to digestive health during the festive season. Mayo Clinic Healthcare

Mayo Clinic Healthcare. (n.d.-b). Tips on eating to prevent heartburn. Mayo Clinic Healthcare

Mayo Clinic News Network. (2021, December 13). Mayo Clinic Healthcare expert offers tips for holiday feasting without the heartburn. Mayo Clinic News Network

Mayo Clinic News Network. (2017, November 23). Mayo Clinic Minute: Timing snacks to avoid heartburn. Mayo Clinic News Network

Premier Medical Group. (2025, November 19). Holiday gut-healthy foods. Premier Medical Group

United Digestive. (2025, November 14). Why your digestive system needs extra care during the winter months. United Digestive

United Digestive. (2025, November 14). Managing holiday stress for better digestive health. United Digestive

United Digestive. (2025, November 14). Travel tips for managing digestive issues on the go. United Digestive

UAB News. (2024, December 3). Five tips to maintain gut health during the holidays. University of Alabama at Birmingham