Top Tips for Maintaining Gut Health during Festivities

The festive season, and, of course, all the mouth-watering food that comes with it, are eagerly anticipated by many. In the holiday spirit, we indulge in our favourite traditional dishes, alcoholic beverages, and desserts until our hearts and bellies are filled. In the days after, however, we may find ourselves with a seriously unhappy gut. A cocktail of digestive issues can suck all the fun out of the celebrations. So, is it possible to have your gulab jamun and eat it too?

Yes, it is! These tips can help you relish all the festive treats while maintaining a balanced digestive system.

Indian Festivities: Tis the Season

The end of the year brings the onset of the festive season in India. September until December is peppered with occasions like Ganesh Chaturthi, followed by Navratri for Duja Puja, Diwali, and Christmas. Each religious festival includes food at its centre – to connect with loved ones, offer gratitude to deities, and honour tradition. The excitement can sometimes throw caution to the wind, and one too many sweets or two too many drinks become a common overindulgence.

A survey revealed a 20% spike in the consumption of sweets across India during the festive season. Alcohol sales also increase by 20% at this time. For 7 out of 10 people with digestive issues in the country, this can dampen the experience. Especially because, when we look at the gut-brain connection, a stressed-out gut could stress the mind. With these tips, however, we can enjoy our laddoos and samosas guilt-free!

Gut-Friendly Festivities: Secrets Unlocked

Portion Control & Mindfulness

Instead of denying ourselves the pleasure of daadi’s signature dishes, we can relish smaller portions of our favourites. Eating with intention keeps the digestive system from being overwhelmed and helps us enjoy our food more deeply. Using smaller plates, sitting and eating slowly, and taking a short walk in between servings eases the gut.

Research shows that smaller plates make portions seem larger, which can increase satisfaction, and slower eating signals the brain to feel full faster. When we chew mindfully, the enzymes in our saliva have more time to break down the food in our mouth and our stomach and intestines have enough time to process and absorb it effectively. Walking after a meal for as little as 5 minutes can also improve digestion to relieve bloating and gas.

Avoiding Overindulgence: Less Is More

All things are best in moderation. Most typical festive treats, like gujiyas, kheers, mahkris, and pakoras are often rich in oils, sugars, and refined flours. Feasting on these ghee-laden foods is tempting, but is it worth it?

Fats have the slowest rate of digestion in the body, so overeating without sufficient time to empty the stomach overloads the system leading to cramping, nausea, and acidity. Studies have also shown the impacts of excessive sugars and alcohol on the gut. Alcohol and sugars can stress the gut lining and increase the unhealthy gut bacteria resulting in gastritis and other uncomfortable symptoms.

Healthy Alternatives: Guilt-Free Pleasures

With all the above said, do we need to deny ourselves delicious pleasures? Not at all! Apart from moderating our consumption of treats, swapping out the usual suspects for healthier alternatives allows us to make the most of every occasion.

– Roasting or baking foods like samosas offer a healthier alternative to deep frying and decrease the use of unhealthy fats like hydrogenated vegetable oils. Instead of puris, going for a paratha or thepla will be gentler on the gut.

– Preparing sweets with dates, jaggery, or honey over refined sugar can be delightful for the gut and the pallet. Other options include whole wheat flours, millets, and herbs to prepare gut-friendly versions of traditional dishes.

– Balancing alcoholic drinks with fresh juices or mojitos will leave you feeling light and ready to party. Drinking water regularly during festivities can soothe the gut, by balancing the gut microbiome, aiding food breakdown, and improving absorption.

Probiotics & Gut-Friendly Foods: Nurturing A Blissful Belly

Trillions of microorganisms live in our gut, influencing digestion, immunity, hormones, and more. A gut-friendly diet helps the gut thrive, keeping the harmful bacteria in check and allowing the beneficial bacteria to grow. This balance of diverse microbes requires certain foods such as probiotics and gut-friendly ingredients.

Probiotics are the live bacteria and fungi that have a symbiotic relationship with us. Foods like yoghurts, fermented kimchi, kefir, etc., have natural probiotics that replenish our good bacteria. Prebiotics are the compounds that the microbes degrade in our gut. Whole grains, fruits, vegetables, and nuts have fibre, antioxidants, and sulphur compounds. The microbes break these foods down to produce fatty acid chains that participate in vital functions for the body and brain.

These days, probiotic supplements and topical products are gaining popularity due to their physical and mental health benefits. Our De-Stress & Happy Gut is formulated with a blend of 4 probiotics (17 billion CFUs), prebiotics & natural herbs like inulin that restore gut balance. With the main probiotic blend – Howaru Restore – both upper and lower intestines are supported by good bacteria. Packed with flavonoids, the Gutgard in our formulation also relieves indigestion and heartburn.

One sachet a day works to reduce stress, acidity, and bloating, with clinically proven ingredients like antioxidant-rich saffron. Drink it with a glass of water for a blissful festive season. It starts showing results from Day1*

*Disclaimer: Please note that this information is based on statistical data from published clinical studies of Sodium Bicarbonate, Howaru® Restore and Gutgard® based on a clinical study CTRI/2024/03/064117 conducted on subjects who are suffering from gut-related issues. Individual results may vary.

Overindulgence Recovery: Holiday Hangover

Despite your best efforts, if you find yourself with a holiday hangover and an upset tummy, all is not lost. Take the time to breathe, drink plenty of water, and soothe your gut with an herbal tea like peppermint or ginger. Apart from this, light exercise reduces inflammation and increases digestive enzymes naturally. Consuming digestive enzymes externally can also help break down fat after a heavy meal and bring relief. Antioxidants from ingredients like the saffron extract in our De-Stress & Happy Gut reduce inflammation and relieve irritation in the gut. Being in powder form, it is easy to mix with water or consume by itself to alleviate symptoms.

Conclusion

This festive season, we hope that we all find ourselves flourishing. At three60, we believe in a holistic approach to wellness that should be accessible to everyone. With these tips, we encourage our readers to avoid discomfort during festivities, so that you can enjoy a healthier, happier holiday season.

From gut-friendly foods to gut-loving supplements like those from three60, your digestive system is sure to thank you for prioritising your well-being. Happy feasting, everyone!

(A marketing initiative by Open Avenues)

About The Author

Dr. Kriti Soni

Dr. Kriti Soni is a pharmaceutical scientist specialising in developing drug delivery systems and natural products