‘Tis the season of indulgence. Christmas time is undoubtedly the richest time of year when it comes to food. Although it may be the most delicious time of year it can be our guts’ least favourite holiday.
Why our gut struggles over Christmas.
Though Christmas is usually when we “log off” and relax, the lead up and preparation can be stressful. A wealth of research has shown how stress affects the gut and the microbiome negatively causing inflammation and reducing the beneficial microbes.
Additionally, if you think of the “unwanted” foods of the microbiome, it reads a bit like the Christmas shopping list. Sugar, processed food, high fat, fried foods, alcohol, trifle for breakfast, the list goes on. On top of this, irregular sleep patterns and cancelled gym sessions also wreak havoc on our gut microbiome.
The good news is that there are some simple tips to mind your microbes during the festive season.
1. Brighten up your plates with colours your gut will love.
Try to incorporate different types of colourful fruit and vegetables. It seems obvious however, it is essential for a diverse and healthy microbiome. They are high in different types of fibre, which feed the beneficial microbes and are rich in polyphenols, compounds that have anti-oxidant and anti-inflammatory properties. If you want to read more on polyphenols and their benefits, click here.
Breakfast is a good time to incorporate your fruit and veg before the rest of the family wakes up and puts on the croissants. Pile your yoghurt bowl up with berries or load your smoothies with kale, carrots and apples and give your gut the start to the day it deserves.
2. Add prebiotic and probiotic foods, the perfect combo for gut harmony.
Prebiotic rich foods:
Prebiotics are specialised plant fibres that nourish beneficial bacteria in the gut, such as:
- Fruits: bananas, watermelon, blueberries, grapefruit, nectarines, pomegranate
- Cereals: bran, rye bread, rye crackers, oats
- Nuts: cashews, pistachios
- Veggies: chicory, artichokes, leeks, cabbage, asparagus, and leeks.
These prebiotic rich foods are high in fibre which is key to fuelling your beneficial bacteria.
Probiotic rich foods:
Probiotic foods contain live bacteria, which increases the different types of good microbes and help fight off pathogens. Foods like sauerkraut, kefir, and natural yogurt and are great sources. I hear sauerkraut goes exceptionally well with turkey and ham!
3. Wrap up and get outside
Researchers at University college cork have found that exercise can help restore microbial balance and improve your mood. Even low-level exercise helps, instead of delving straight into desert take a stroll and help your gut digest.
4. Try get more sleep- Your microbes thrive on a steady circadian rhythm
Sleep quality and quantity are associated with the composition of the gut microbiome. Recent studies have highlighted the importance of a healthy, balanced microbiome in supporting sleep and overall health. Sleep often becomes irregular over Christmas, and paired with residual stress, it can promote inflammation in the gut. That’s why supporting your gut health is crucial during periods of disrupted routines.
5. If your choosing alcohol, choose red
Research has shown that red wine, in moderation, can improve the diversity of your gut microbiome. Additionally, red wine processes polyphenols, which, as I mentioned earlier has antioxidant and anti-inflammatory properties. Your gut does prefer a glass of red to a pint of beer.
Give your gut these five simple gifts this Christmas, and you’ll step into the season feeling more balanced, energised and resilient.