top of page

New Year, New Gut – 3 Ways To Avoid The Holiday ‘Gut Hangover’

Written by: Marissa Hughes, Executive Contributor

Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.

Executive Contributor Marissa Hughes

With the holidays upon us, it’s the time when people start giving in to all of their cravings and throw all of their healthy habits out the window. Millions of people suffer through digestive issues like heartburn, bloating, brain fog, and extra weight in order to enjoy the parties and the celebrations.

Group of people sitting around a dinner table

Then they have the daunting chore of making New Year’s Resolutions, usually the same ones every year, of getting healthier and losing weight.

What if we broke the cycle and supported our gut year round, so the all-or-nothing vicious cycle could stop, and we could feel good every single day?!

Here are 3 ways you can support your gut through the holidays and beyond, without sacrificing any of the fun and enjoyment!

1. Eat more whole foods

You are what you eat couldn’t be more accurate when it comes to your gut. A real food diet is the key to nurturing your microbiome, the community of trillions of microorganisms living in your digestive system.

These microorganisms play a vital role in your health, so feeding them the right nutrients is essential.

Whole foods, such as fruits, vegetables, whole grains, nuts, seeds, and animal proteins, provide the components that promote a thriving gut. Incorporating diverse, colorful foods into your diet ensures a wide range of beneficial nutrients that support the growth of beneficial bacteria.

Tips for a whole foods diet: Fueling your gut with nutrient-rich goodness:

  • Eat the rainbow! Try to get all of the colors of the rainbow of produce into your week.

  • Add pre and probiotic foods. Fermented foods like kimchi and sauerkraut provide beneficial bacteria and prebiotic foods like garlic and onion feed those good microbes.

  • Hydrate. Swap out sugary drinks for water and feel the flow of digestion start to work again.

2. Removing toxins from the body: A clean slate for your gut

Toxins in your environment and diet can disrupt the delicate balance of your gut microbiome. When toxins accumulate, it can lead to digestive distress, inflammation, and other health problems.

Ways to reduce toxins to support gut health:

  • Reduce ultra-processed foods. Look for foods that have less than 5 ingredients that you recognize as real food.

  • Avoid toxic beauty and household products. Find a few brands that you trust and stick to those.

  • Stay hydrated. Drinking filtered water will help flush out toxins and waste products.

  • Physical activity. Exercise stimulates gut motility, promoting healthy digestion and waste elimination.

3. Testing the gut to balance the microbiome: A personalized approach

Your gut microbiome includes trillions of bacteria, viruses, and other microorganisms, and is as unique as your fingerprint. I call this your “Digestive Blueprint”. Finding out what your unique blueprint is and working with it is the key to lifelong improvements in your health.

Benefits of gut testing:

  • Finding out the root cause of your specific symptoms, as it is different for each of us. Everything else is a guess or a temporary band-aid.

  • Personalized diet and supplement recommendations. We will know exactly what probiotics and other supplements we can use to target your imbalances, plus what foods will best support your blueprint.

  • Measuring progress. Regular testing allows you to track improvements in your health over time and adjust accordingly.

Taking care of your health does not mean missing out on the fun and celebrations! In fact, it means you can enjoy them even more because you will feel GOOD while you celebrate!

Make this the year you don’t have to make New Year’s Resolutions. Remember, a healthy gut is not only the key to improved digestion but also to overall well-being and vitality in the coming year and beyond.

Grab my Happy Belly Holiday Survival Guide has tips on supporting your gut in the holiday season, 30 Gut-Friendly Festive Recipes and 30 Gift Ideas for everyone on your list!

Join my Nutrition For Women With Digestive Issues Facebook group to learn more and get additional support with your health!

Follow me on Facebook, Instagram, and visit my website for more info!

Marissa Hughes Brainz Magazine

Marissa Hughes, Executive Contributor Brainz Magazine

Marissa is a Certified Transformational Nutrition Coach, specializing in Digestive Health. She had been down a very long health journey of her own before deciding to take matters into her own hands and is now dedicated to helping other women feel as good as she does every day. She gets to the root cause of her client's gut issues by using a microbiome testing process, so each client receives a totally personalized plan, based on their individual results. She uses a combination of specific foods, supplements, stress management, detoxification and Pilates in her online program, The Happy Belly Method.



  • linkedin-brainz
  • facebook-brainz
  • instagram-04


bottom of page