How to prepare your digestion for Christmas meals

When the end of November arrives, many people tell me the same thing: excitement for the upcoming celebrations… and concern about how heavy meals, irregular schedules, or December’s inevitable excesses will make them feel.

Throughout all these years working with patients, I’ve seen that the key to enjoying Christmas without heaviness or digestive discomfort is not trying to compensate afterward, but rather arriving prepared. Just as we train before a race, we can also prepare our digestive system so it faces these weeks in its best condition.

In this article, I’m sharing the strategy I recommend every year to help you reach the holidays with less inflammation, more stability, and better digestive tolerance.

Lower baseline inflammation: the week before is crucial

The level of inflammation you carry into December makes a huge difference. If you already arrive with accumulated inflammation, any heavy meal will sit worse. If you arrive “calm,” your body responds much better.

That’s why, during the 5–7 days leading up to celebrations, I recommend moderating certain habits that tend to irritate or inflame the digestive system: alcohol, ultra-processed foods, fried foods, excessive coffee, or poor-quality fats. It’s not about eliminating them entirely, but reducing them to give your body a break.

At the same time, it’s important to prioritize foods that help regulate inflammation: vegetables rich in polyphenols, lighter fruits, digestive spices, and healthy fats like avocado, nuts, or olive oil.

In many cases, complementing your diet with a high-quality omega-3 can also help modulate this baseline inflammation.

Fine-tuning digestion: stomach, liver and microbiota working together

In the days leading up to holiday meals, I like to strengthen three key pillars of the digestive system.

The stomach responds very well to bitter foods (such as arugula or endive) and to starting the day with warm water and a few drops of lemon. I also tend to recommend light soups and purées that make digestion easier.

The liver, one of the organs that suffers the most during this season, benefits from gentle cooking methods, detoxifying vegetables, and consistent hydration. It’s a simple way to support it before exposing it to richer meals.

The gut microbiota is essential for avoiding gas, bloating, and slow digestion. I like to strengthen it with prebiotic fiber (artichoke, leek, asparagus) and, if tolerated well, some mild fermented foods.

These are small actions, but they make a real difference in how you’ll feel at celebrations.

Digestive rhythm: regularity before the chaos

Christmas tends to break all routines, which is why in the days beforehand I recommend doing the opposite: giving your digestive system rhythm and predictability.

Eating at consistent times, having an early dinner, and avoiding constant snacking help the digestive system arrive rested. It’s also very helpful to leave around twelve hours of digestive rest overnight. It’s a simple way to support repair and cleansing processes.

Micro-habits that help more than you think

There are small gestures I repeat often in consultations because they work:

• Having a digestive herbal tea after main meals.
• Walking for 10–15 minutes after eating to support motility.
• Chewing more thoroughly and eating more slowly.
• Avoiding lying down right after a large meal.
• Keeping steady hydration throughout the day (but avoiding excessive drinking during meals).

If you’re also exercising during these days, it’s important to stay hydrated without overloading the digestive system. Specific hydration solutions can be a good complement.

What to do on the day of a big meal

On the day of a celebration, I recommend starting gently: warm water, an herbal tea, or a light breakfast that helps activate the digestive system without overworking it.

Arriving overly hungry is the fastest way to eat too quickly, too much, and digest more poorly.

The real goal: to enjoy (for real)

All these recommendations aren’t about “avoiding weight gain” or approaching December with restrictions. My intention is for you to enjoy your holiday meals without heaviness, bloating, or discomfort, feeling supported by your body rather than limited by it.

Preparing your digestion before Christmas allows you to experience celebrations with more lightness, energy, and well-being… and enjoy without guilt, which is ultimately what matters most.