If you’re like many people, you’ve likely indulged a little bit more than usual over the past few weeks. Whether you stuffed yourself with stuffing, gave into your sweet tooth with an overload of cookies and pie, or drank a few too many glasses of wine, you’re not alone. As fun (and tasty) as all of this can be though, it can unfortunately take a serious toll on your health–especially that of your gut. If you’re feeling the health effects of the festivities, the good news is that the new year is an opportunity to bounce back. To get advice on how to do just that, we spoke to Dr. Gabriela Rodríguez Ruiz, MD, PhD of VIDA Wellness and Beauty.
“The combination of unhealthy eating habits, stress, and lack of sleep can weaken the gut lining and lead to inflammation and other digestive issues. Therefore, it is important to take steps to reset the gut after the holidays in order to maintain optimal health,” Dr. Rodriguez Ruiz says. Luckily, she gave us a breakdown of a few essential tips for getting back on track: eating whole foods, prioritizing fiber, managing stress, and staying active. Find all of her expert advice below!
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1. Start eating whole, nutritious foods
Great gut health starts with your diet. And when it comes to foods that can keep not only your digestive system but also your entire body happier and healthier than ever, whole foods are always the best way to go. "Eating whole, nutritious foods can be beneficial for resetting the gut after the holidays because it helps to nourish and restore balance in the digestive system," Dr. Rodriguez Ruiz notes. "During the holidays, many people indulge in unhealthy, processed food which can cause irritation and inflammation in the gut lining. Eating a balanced diet of fresh fruits, vegetables, lean proteins, healthy fats, and complex carbohydrates can help to reduce inflammation in the gut and support healthy digestion." Nice! If you really want to give your gut health a boost, she says you should also be sure to prioritize probiotic-rich foods like yogurt, kimchi, sauerkraut, miso soup, and kefir in order to "replenish beneficial bacteria in the gut, which is essential for overall health and immunity."
2. Increase fiber intake
In addition to eating a diet rich in whole foods and probiotics, ensuring you're eating enough fiber is essential to your gut health. “Fiber helps to keep digestion regular and can help to reduce constipation, bloating, and other digestive issues,” Dr. Rodriguez Ruiz tells us. She says you should aim for about 25-30 grams of fiber a day. Luckily there are tons of healthy fiber-rich foods to choose from, including legumes, nuts and seeds, whole grains, fruits and vegetables, and oats. However, there’s one more important tip to keep in mind when it comes to fiber: "Make sure to drink plenty of water throughout the day to prevent any digestive discomfort," she reminds us.
3. Reduce stress
As it turns out, your mental health can make a major impact on your physical health–especially when it comes to your gut. That’s why finding ways to stay stress-free after the holidays is another major key to resetting your gut. "It’s important to find ways to reduce stress levels throughout the day," Dr. Rodriguez Ruiz says. "Incorporating activities such as yoga, meditation, deep breathing exercises, and journaling into your daily routine can help you relax and stay mindful." Sounds serene! On top of these relaxing activities, you should also ensure you’re getting a good night’s sleep every night, as rest is a key component of stress management and gut health.
4. Exercise regularly
If you need one more reason to stick to your New Year’s resolution of staying active, add gut health to the list! As Dr. Rodriguez Ruiz notes, "regular physical activity is one of the best things you can do to support your digestive health." This is because "exercising helps to move food through the digestive tract more quickly, which reduces the risk of constipation or other digestive issues." She recommends fitting in at least 30 minutes of moderate exercise for day. This can include walking, running, swimming, cycling, or anything else you enjoy! "Finding a workout routine that you enjoy can help make it easier to stick with in the long run," she concludes. Noted!
Of course, your health is personal, which means that the best way to solve your gut health issues is to find out exactly what’s causing them by speaking to a doctor. But if you simply did some damage on your gut over the holidays due to the typical poor eating habits and stress, following these simple tips is a great way to get back on track!
