Holidays without bloating: 7 tips for better intestinal balance

author

Christiane Barna

Published

December 12, 2025

For many people, December means delicious cookies, festive meals, mulled wine, and, unfortunately, a bloated, tense stomach. But why does our digestion often get out of whack during this time of year? And how can we enjoy the holidays without discomfort?

In this article, you will learn:

  • The most common causes of bloating during the holidays,

  • 7 practical tips on how you can support your digestion and gut flora particularly well right now

  • and how you can maintain a relaxed gut feeling without having to make any sacrifices.

Why does our digestion often go haywire, especially during the holidays?

Many women struggle with digestive problems, especially during the holidays. This is not surprising, as several factors come together here. Heavy, high-fat meals such as roasts or cream sauces delay gastric emptying, meaning that food remains in the stomach longer and can ferment Gut in Gut . Sweets such as cookies or stollen provide plenty of sugar, which stimulates gas formation. In addition, portion sizes are often large, especially in the evening, which puts additional strain on the digestive tract.

Alcohol such as mulled wine or sparkling wine can also irritate the intestinal mucosa, slow down digestion, and promote water retention. And as if that weren't enough, holiday stress—from gift shopping to family organization—causes changes in bowel movements. Lack of exercise and long periods of sitting do the rest.

The good news: with a few small changes to your habits, you can noticeably relieve your stomach during this time.

7 tips for holidays without bloating

1. A power breakfast for stable digestion

Fiber is the favorite food of your good gut bacteria and slows down the rise in blood sugar. Vegetables, salad, legumes, fruit, nuts, and whole grains are therefore the perfect way to start your day.

A balanced breakfast that keeps you feeling full for a long time consists of:

  • Fiber ( fruit, flaxseed, chia),

  • Probiotics ( natural yogurt, kefir, plant-based alternatives) and

  • Proteins ( soy flakes, nuts).

This keeps your digestion going and stabilizes your blood sugar. This helps you avoid cravings and energy slumps. Smoothies, porridge, or overnight oats are perfect because you can customize them to your liking.

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2. A light appetizer

A light, fiber-rich starter works wonders. It fills you up nicely, provides valuable nutrients, and prevents you from overeating. Pureed vegetable soups are particularly good as they are gentle on your stomach. A dash of olive oil or a spoonful of probiotic yogurt will also aid your digestion.

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4. Enjoy consciously and mindfully

Of course, it's okay to treat yourself sometimes. But take your time when eating and consciously enjoy the delicacies. Chewing slowly prevents us from swallowing too much air (one of the main causes of bloating!), we feel full faster, and it relieves the stomach and Gut.

So: take small bites, pause between forkfuls, and consciously savor the taste!

5. Herbal power after eating

When things get a little more opulent: bitter compounds and herbal extracts from plants such as angelica, fennel, caraway, milk thistle, artichoke, or galangal support the liver, stomach, and gallbladder and have a relieving effect. A herbal tea or a few drops of a high-quality herbal elixir after a meal can wonderfully soothe the stomach.

The myth of "digestive schnapps": Alcohol, on the other hand, is not a good idea after a meal. This is because it actually slows down digestion, even if we feel less bloated.

6. Light dinner & restful sleep

Eating too late or too much will disturb your sleep and put strain on your Gut. Instead, try to eat earlier and opt for light meals such as

  • Soups,

  • a light snack dinner with probiotic foods (sourdough bread, quark, cheese),

  • fermented vegetables (e.g., kimchi).

You should also make sure you get enough restful sleep. This is because your Gut regenerates while you sleep. Good sleep also reduces stress hormones, which in turn can cause digestive problems. A relaxing evening routine will help you wind down more quickly in the evening and sleep better through the night.

Rituals that help:

  • warm golden milk or herbal tea,

  • journaling

  • Meditation.

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7. Exercise

Going for a walk after eating is not only traditional, but also brilliant for intestinal physiology. Exercise not only stimulates the intestinal muscles and reduces gas build-up, it also has a positive effect on our mood and promotes fat burning. A short 10 to 20-minute walk is enough!

Conclusion: Get through the holidays with a little gut feeling

A bloated stomach is not an inevitable Christmas guest. If you give your Gut little relief, you can enjoy the festive season to the full—without feeling bloated or uncomfortable, but instead with energy and in a good mood.