It’s an annual dilemma. The holidays are full of fun, family, festivities—and dietary pitfalls. It’s important to be realistic when it comes to dealing with the temptations of the season's bounty of fatty, rich, sugary, and high-calorie foods, and the good news is, you don't have to be a Scrooge. However, straying from the foods your body is accustomed to can cause you to feel like a stuffed turkey, and possibly one with stomach or gastrointestinal upset.

There is an alternative to that bloated, agitated feeling that takes a lot of the fun out of it, along with nutritional strategies for fending off holiday weight gain. Digestive supplements can support the body’s ability to digest food, alleviate digestion-related discomfort, and enhance nutrient absorption and toxin elimination.

The digestive tract is the system of organs that takes in food, digests it to extract energy and nutrients, and expels the remaining waste. Especially during the holidays, your digestive tract is a top health priority; its smooth operation is vital to optimal energy and mood.

The key is to understand which supplements can support digestive health the most efficiently. The buildup of undigested or poorly digested food can lead to the accumulation of fermented carbohydrates, rancid fats, and putrefied proteins in your digestive tract. These waste products can be toxic and have the potential to be absorbed into the bloodstream

Finding a good fit with digestive ingredients and combinations depends on which part of the digestive system you are supporting. The digestive elements most important in supporting digestive health include digestive enzymes, probiotics, and dietary fiber, all of which possess properties that can be very effective in soothing the digestive tract.

Eat More Fiber (The Right Way)

Dietary fiber is essential for digestive health. It supports bowel regularity, helps maintain a balanced gut microbiome, and plays a part in detoxification, cholesterol metabolism, and hormone balance. A high fiber diet also has the potential to assist in weight loss when it’s made part of a long-term, daily diet.

Unlike carbohydrates, fats, and proteins, dietary fiber isn’t digested or absorbed. Instead, it passes through the digestive tract, where it can have a range of helpful effects, from promoting healthy bowel movements to slowing the absorption of sugars from meals.

During the holidays, when heavier meals and sugary treats are everywhere, fiber becomes even more important. One practical strategy is to drink a fiber supplement comprised of about ½ to 1 tablespoon mixed in water or diluted juice before consuming a high-sugar meal or snack. This simple habit can help promote a feeling of fullness, thus reducing the tendency to overeat. The fiber will also slow down the rate at which the sugar from holiday goodies gets absorbed into the blood, reducing one of the major mechanisms by which holiday weight gain occurs.

When choosing a fiber supplement, look for one that contains a mix of soluble and insoluble fiber sources. These different types of fiber work together to support digestion and encourage a diverse and healthy gut bacteria population.

Start low and go slow. Too much fiber too quickly can lead to gas, bloating, and discomfort. Begin with ½ teaspoon and gradually increase as your body adjusts, and work up to one tablespoon before a high sugar/high starch meal.

Use Digestive Bitters to Wake Up Your Digestive System

Digestive bitters are a simple, natural way to trigger the digestive process, especially before heavier holiday meals. These plant-based extracts are used to stimulate the body’s own secretions, including stomach acid (hydrochloric acid), digestive enzymes, and bile to break down fats. 

Once bitters hit the tongue, they kickstart salivation and send a signal down the digestive tract, preparing the stomach, liver, pancreas, and intestines to receive and break down food.

Think of bitters as a primer for digestion. They help the body do what it’s naturally designed to do, but more efficiently.

Digestive bitters aren’t a new thing. In fact, our ancestors ate bitters regularly by foraging for bitter wild herbs, barks, roots, and bitter greens. Now, modern diets are dominated by sweet and salty flavors, and bitter compounds are missing before every meal. This shift may be one reason many people experience sluggish digestion, bloating, or occasional heartburn.

Here are 5 reasons digestive bitters are excellent for digestion and overall health and where to get them. 

Digestive bitters are available as liquid tinctures, sprays, or capsules. For best results, take them 10–15 minutes before meals, ideally in liquid form to activate the taste receptors on your tongue. If you experience indigestion after eating, taking digestive bitters are still effective at that time to support digestion.

Support Digestion with Digestive Enzymes

Digestive enzymes play a vital role in breaking down food so your body can absorb and use nutrients effectively. They are produced naturally by the salivary glands and the pancreas. Their function is to break down carbohydrates, proteins, and fats into smaller, more absorbable components like amino acids, fatty acids, and simple sugars. 

Digestzyme Plus is a comprehensive digestive enzyme supplement designed to support the breakdown of all micronutrients - protein, carbohydrates, and fats, while promoting nutrient absorption and digestive comfort.

Why are digestive enzymes important?

• They help maintain regular digestion and reduce occasional bloating or discomfort after meals.

• They support the breakdown of complex nutrients into absorbable forms the body can use for energy, growth, and repair.

• They enhance the absorption of key vitamins and minerals, which are essential for maintaining a healthy metabolism.

A well-formulated digestive enzyme supplement includes:

• Protease: breaks down proteins into peptides and amino acids

• Lipase: breaks down fats into fatty acids

• Amylase: breaks down carbohydrates into simple sugars

Supplementing with digestive enzymes before meals—especially larger or more complex meals—can support smoother digestion and better nutrient utilization.

Could you benefit from taking digestive enzymes? Find out here. 

Incorporate Prebiotics and Probiotics to Support Gut Health

A balanced gut microbiome is essential for digestion, immune health, and overall well-being. One of the best ways to support your microbiome, especially during the stress and indulgence of the holiday season, is by incorporating both prebiotics and probiotics into your routine.

Oligo-Supreme is a high-strength blend of prebiotics and probiotics designed to help maintain a healthy balance of beneficial gut bacteria. It delivers bioavailable support for digestion and microbiome health. 

What’s the difference between prebiotics and probiotics? Probiotics are beneficial bacteria that naturally live in your digestive tract. They support healthy digestion, nutrient absorption, immune function, and help keep harmful microorganisms in check. Prebiotics are non-digestible fibers that serve as food for probiotics, helping them grow and thrive. Together, prebiotics and probiotics work synergistically to promote a diverse and resilient gut ecosystem.

The digestive tract is home to trillions of microorganisms, some beneficial and some harmful. A healthy balance of beneficial bacteria aids in digestion, immune function, mineral absorption, and prevents the build-up of harmful microorganisms, which can lead to health issues and a weaker immune function.

Supplementing with probiotics can be an effective way to support the growth of beneficial bacteria in the digestive tract, especially after illness, antibiotic use, or periods of stress. 

Look for a probiotic supplement that offers a diverse range of strains and includes prebiotic fibers. High-quality formulas often contain: Lactobacillus Acidolphilus, Bifido Longum, Strepococcus Lactis, as well as the prebiotic fibers Mannanoligosaccharides and Fructooligosaccharides.

Not sure whether you need probiotics or digestive enzymes? Learn the difference between probiotics and digestive enzymes here.