Holiday parties, rich meals, travel days, and endless trays of cookies can do a number on your gut, especially if you deal with IBS, occasional bloating, or a sensitive digestive system. Thankfully, you don’t have to sit on the sidelines this season. With a few smart strategies and a little extra fiber, you can enjoy the holidays while keeping your belly happy, balanced, and regular.
1. Get to Know Your Gut
Understanding how your body reacts to different foods is one of the most powerful things you can do for digestive comfort.
A low-FODMAP approach can help you pinpoint which foods are triggering gas, bloating, discomfort, or irregularity. FODMAPs are fermentable carbohydrates found in foods like garlic, apples, rye bread, honey, and milk.
Working with a qualified health professional can help you move through the elimination and reintroduction phases safely. Although it takes patience, this process can reveal which foods your gut tolerates well and which ones tend to cause trouble, information that becomes incredibly valuable during holiday gatherings.
2. Don’t Skip Breakfast
Busy mornings, late nights, and holiday chaos often push breakfast off the schedule, but your gut benefits when you start the day with something nourishing. Making time for a balanced breakfast can help stabilize your digestion, support regularity, and keep you from overeating foods that upset your stomach later in the day.
Choose simple, gentle options such as oatmeal, eggs, smoothies, or yogurt, and consider adding a scoop of Regular Girl for a boost of prebiotic fiber plus probiotics. Keeping your digestion calm early in the day sets a better tone for everything that follows.
3. Bring Belly-Friendly Dishes to Holiday Events
One of the easiest ways to stay comfortable is to prepare a dish you know your tummy will love. Think roasted vegetables seasoned without garlic or onion, fresh salads, simple proteins, or soups made with low-FODMAP ingredients.
This ensures you’ll always have something you can enjoy without discomfort, and your guests will appreciate a lighter option among all the heavy holiday favorites.
Adding fiber-rich foods like squash, carrots, greens, whole grains, and berries can also help keep digestion moving. You can even stir a scoop of Regular Girl into dips, dressings, or smoothies for an invisible fiber boost. It blends instantly and won’t change the taste or texture, making it an easy addition to potluck favorites.
4. Increase Fiber the Smart Way
Holiday eating often leans heavily on rich, low-fiber foods. That can leave digestion sluggish and irregular. Increasing your daily fiber intake can support a smoother digestive rhythm, especially during a season full of treats.
Here are easy ways to add more fiber without upsetting a sensitive stomach:
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Add berries, kiwi, or oranges to breakfast
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Stir fiber into smoothies, yogurt, oatmeal, or baking
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Choose vegetables like carrots, spinach, squash, and green beans
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Enjoy nuts and seeds in small portions
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Add a gentle, well-tolerated prebiotic fiber supplement like Regular Girl
The combination of prebiotic fiber and probiotics in Regular Girl supports a balanced microbiome, helps keep things moving, and is gentle enough for sensitive tummies.
5. Drink Responsibly and Mindfully
Some alcoholic drinks are harder on digestion than others. Holiday cocktails often contain mixers, syrups, carbonation, or FODMAP-heavy ingredients that can trigger gas, bloating, and discomfort. If you choose to drink, gentler options and moderation can make a big difference.
Pairing alcoholic beverages with water and food can also help reduce digestive stress.
With a little planning and a few gut-friendly habits, you can enjoy every party, meal, and celebration without your belly turning into a holiday Grinch. A little fiber, a little consistency, and a little Regular Girl can go a long way toward keeping you balanced, comfortable, and regular all season long.