SATURDAY, Dec. 7, 2024 (HealthDay News) -- It has happened to everyone during the holidays: Unable to resist the treats and feasts of the season, you overindulge and your gut revolts.

Luckily, one expert has some solid guidance on how to navigate the culinary temptations that come with the festivities.

Eating too much holiday fare can disrupt the digestive system, leading to bloating, discomfort and even long-term impacts on gut health.

“As we enjoy our favorite dishes with our family this holiday season, it is important to remember that moderation is key,” said Jessica Scoffield, an associate professor in the University of Alabama at Birmingham Department of Microbiology. “Pay attention to when you’re full, and make time for exercise during the holidays to kick off the new year on the right track.”

Here are five tips Scoffield shared to help you keep your gut in good shape during the season.

• Choose fiber: Holiday meals often include dishes loaded with carbohydrates, so don't neglect vegetables and whole grains that can keep your gut functioning well. Fiber contributes to healthy digestion and helps prevent constipation by feeding beneficial bacteria in the gut, Scoffield said.

• Drink plenty of water: With the plethora of rich and boozy seasonal drinks like egg nog and Christmas punch, drinking water can fall by the wayside. However, water helps break down food and keeps things moving smoothly through your intestines. Aim to drink a glass of water before each meal, and try alternating between water and any holiday drinks as often as possible.

• Go slow: The excitement of holiday gatherings can prompt you to eat too quickly, which may slow digestion. Eating slowly gives your gut time to signal when it is full. Mindful eating can reduce bloating and prevent overindulgence — allowing everyone to enjoy holiday favorites without stomach pain, Scoffield noted.

• Embrace probiotics: Probiotics are beneficial bacteria that support gut health by balancing the gut microbiome. Foods like yogurt and kombucha naturally contain probiotics, and including them in one’s diet can help the gut stay calm during the holidays.

• Keep moving: While a post-meal nap might sound tempting, light physical activity can aid digestion. Movement, even a short walk, helps stimulate digestion and can reduce bloating. During the holidays, try incorporating gentle exercise into the day to promote better gut health.

SOURCE: University of Alabama, news release, Dec. 3, 2024