The holidays are full of fun, family, festivities—and food. Between rich desserts, creamy casseroles, and oversized portions, it's easy for digestion to take a hit. The good news? You don't have to miss out on the joy (or the pie). With a few smart nutrition strategies and the right digestive support, you can enjoy your meals and still feel your best.
Straying from your usual diet can sometimes lead to bloating, discomfort, or sluggish digestion. Digestive supplements can support your body’s natural ability to break down food, enhance nutrient absorption, and keep your gut functioning smoothly through the season.
The digestive system is responsible for breaking down food, extracting energy and nutrients, and eliminating waste. When digestion is sluggish, something that can happen easily during the holidays, it can affect energy, mood, and overall well-being.
Understanding how to support your digestive system with key nutrients and supplements, like digestive enzymes, probiotics, and fiber, can make all the difference. These are foundational tools that help maintain balance and comfort, no matter what’s on the table.
Eat More Fiber (The Right Way)
Dietary fiber is essential for gut health. It helps keep bowel movements regular, supports a healthy gut microbiome, and assists in detoxification, cholesterol balance, and hormone metabolism. 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 adds bulk, supports motility, and slows the absorption of sugars into the bloodstream.
During the holidays, when heavier meals and sweets are everywhere, fiber becomes even more important because of its ability to steady digestion and manage appetite.
One practical strategy is to drink about ½ to 1 tablespoon of a fiber supplement mixed into water or diluted juice before eating. This simple habit can help promote 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.
Tip: Start low and go slow. Begin with ½ teaspoon and gradually increase as your body adjusts. Too much fiber too quickly can lead to gas, bloating, and discomfort.
Use Digestive Bitters to Wake Up Your Digestive System
Digestive bitters are herbal extracts that naturally stimulate the digestive process. They work by activating bitter recpetors on your tongue, which signal the stomach, liver, pancreas, and intestines to prepare for food. This response helps the body release stomach acid (hydrochloric acid), digestive enzymes, and bile, which are all necessary for breaking down fats and complex meals.
Think of bitters as a gentle 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 consumed bitters daily by foraging for bitter wild herbs, barks, roots, and bitter greens. Today, our 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 after meals.
Here are 5 reasons digestive bitters are excellent for digestion and overall health and where to get them.
Digestive bitters are available as 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 is still effective at that time to support digestion.
Support Digestion with Digestive Enzymes
Digestive enzymes are crucial for breaking food down into nutrients your body can absorb. They’re produced naturally by the salivary glands, stomach, and pancreas, but diet, stress, and aging can influence enzyme activity.
Digestzyme is a comprehensive digestive enzyme supplement designed to support the breakdown of 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 aid in 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 amino acids
-
Lipase: breaks down fats into fatty acids
-
Amylase: breaks down carbohydrates into simple sugars
Taking a digestive enzyme supplement before larger or more complex meals can support comfortable digestion and nutrient availability.
Could you benefit from taking digestive enzymes? Find out here.
Incorporate Prebiotics and Probiotics to Support Gut Health
A healthy gut microbiome supports digestion, immune function, and overall well-being. During the holidays, when stress, travel, and indulgent foods can disrupt your balance, it’s wise to give your gut some extra care.
Oligo-Supreme combines high-strength prebiotics and probiotics to help maintain a balanced gut environment and support digestion.
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, and immune function, while helping to keep harmful microorganisms in check. 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.
Prebiotics are non-digestible fibers that act as food for these beneficial microbes, helping them grow and thrive.
Together, prebiotics and probiotics work synergistically to promote a resilient, diverse gut ecosystem.
Look for a probiotic supplement that includes a variety of strains, such as Lactobacillus acidophilus, Bifidobacterium longum, and Streptococcus lactis, along with prebiotic fibers like mannanoligosaccharides (MOS) and fructooligosaccharides (FOS).
Not sure whether you need probiotics or digestive enzymes? Learn the difference between probiotics and digestive enzymes here.
Bottom Line
You don’t have to sacrifice comfort or energy to enjoy the holidays. By supporting your digestive system with targeted nutrients—fiber, digestive enzymes, probiotics, and bitters—you can help your body handle the extra indulgence with ease.
Try adding one supportive habit before your next big meal—like taking your digestive enzymes or drinking a fiber-rich beverage—and notice how much lighter you feel.
Featured Products
