Dietitian’s Note: How to Balance Indulgence with Digestion for the Holidays

By Kaitlyn Comeau, RD

The holidays are one of the most joyful times of the year, filled with comfort foods, festive drinks, and cherished traditions around the table. From buttery mashed potatoes to rich desserts and late-night leftovers, it’s a time when food takes center stage.

But along with those memorable meals often comes something less festive: stomach pressure, sluggishness, or discomfort. If you’ve ever loosened your waistband after dinner or felt like your digestion was off during the holidays, you’re not alone. The good news? You don’t have to choose between enjoying your favorite foods and supporting your gut.

The trick isn’t skipping the stuffing or saying no to dessert; it’s about balance. You can enjoy those indulgences mindfully while pairing them with gut-friendly habits like fiber, fluids, and probiotics to keep digestion running smoothly. Because the holidays are meant to be savored, and feeling good should be part of the celebration, too.

Why Digestion Can Feel Off During the Holidays

The holidays are a perfect storm for the digestive system. Our usual routines tend to go out the window. We travel, sleep less, eat differently, and often more. Rich, high-fat meals and sweet treats can slow digestion. Plus, stress and disrupted sleep can affect how efficiently our gut moves food through our bodies.

Even minor changes, like eating at different times or skipping fiber-rich foods in favor of holiday favorites, can throw off regularity and leave you feeling heavy or uncomfortable.

The good news is that your gut is resilient! With the right balance of nourishment and mindful support, you can help keep things moving smoothly all season long.

5 Simple Habits for a Happier Gut

1. Load Up on Fiber-Rich Foods

Fiber is your gut’s best friend during the holidays. It helps promote regularity, supports beneficial gut bacteria, and balances blood sugar after heavier meals.

Some easy ideas are:

• Add roasted vegetables to your plate (Brussels sprouts, carrots, squash)
• Choose whole grains like brown rice or quinoa for side dishes
• Mix beans or lentils into soups and salads
• Have a veggie platter as part of your appetizer spread
• Snack on fresh fruit instead of (or alongside) dessert

If your diet is lower in fiber than usual, a supplement like KAL Cleanout Magnesium Powder can help bridge the gap. This fast-dissolving drink mix features psyllium husk to support regularity, plus magnesium and aloe vera for overall well-being.^*

2. Stay Hydrated

Hydration is key to healthy digestion. Fluids help fiber do its job and keep the digestive tract moving. Try:

• A glass of water before and after meals
• Herbal teas (like peppermint or ginger) to soothe the stomach
• Sparkling water with lemon between cocktails

If you’re traveling, pack a reusable bottle and keep it handy. Small sips throughout the day are more effective than chugging large amounts at once.

3. Support with Probiotics

Your gut is home to trillions of microbes that influence digestion, immunity, and even mood. The holidays, with their stress, travel, and diet changes, can disrupt that balance.

Including probiotics for digestion can help maintain a healthy microbiome. Add:

• Yogurt or kefir at breakfast
• Fermented vegetables like kimchi or sauerkraut on your plate
• Probiotic supplements or gut health supplements, if you’re on the go

Even small daily doses can make a big difference in supporting your body’s natural rhythm.

4. Try Digestive Enzymes for Heavier Meals

Sometimes, your body just needs a little extra help. Digestive enzyme supplements can help your system break down fats, proteins, and carbohydrates, especially during large or rich meals. KAL Super Enzymes blends powerful enzymes—pepsin, papain, lactase, bromelain, and others—with comforting herbs such as ginger, fennel, and chamomile. Together, they support your digestive system, easing that “too-full” feeling so you can get back to enjoying your evening.^*

For those who often experience discomfort after protein-rich meals, KAL Betaine HCI+ provides additional digestive support with pepsin, a powerful digestive enzyme.^*

5. Give Your Gut (and Yourself) Grace

The holidays are meant to be enjoyed. A slice of pie or a second helping of stuffing won’t undo your healthy habits. What matters most is balance and consistency, not perfection.

If you know you’ll be indulging one night, focus on gut-healthy foods the rest of the day or the next: fiber-filled breakfasts, plenty of water, colorful fruit and vegetables, and adding a little movement after meals.

Pair that with rest, stress management, and mindful eating, and you’ll set yourself up for a season of both good food and good digestion.

Bringing It All Together

Supporting gut health during the holidays isn’t about restriction; it’s about rhythm. Nourish your body with whole foods, hydrate often, and supplement wisely when needed.

Whether you reach for KAL Cleanout Magnesium Powder to keep things regular, KAL Super Enzymes to help you feel comfortable after meals, or KAL Betaine HCI+ for extra digestive support, these tools can help you stay balanced through the busiest, most indulgent time of year.^*

Because the real joy of the holidays comes from feeling your best, inside and out.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.