Gut Healthy Habit Building: How to Reset Your Digestion After the Holidays

Gut Health

Jan 14

Written By Ella Holmes

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Photo by Debby Hudson

Why Digestion Feels “Off” After the Holidays

If your digestion feels sluggish, bloated, unpredictable, or just off after the holidays, you’re not imagining it– and you’re definitely not alone.

Between richer foods, disrupted routines, travel, stress, less sleep, and a different eating schedule, the holidays can temporarily throw your gut out of rhythm. What often follows is a strong urge to “reset,” detox, or fast in January– even those approaches rarely lead to lasting digestive health.

What Does a Post-Holiday Gut Reset Really Mean?

A gut reset does not mean cleansing, detoxing, cutting out entire food groups, or starting an extreme diet.

In reality, your gut is remarkably resilient. The digestive system is designed to adapt– and most post-holiday digestive symptoms reflect temporary disruption, not damage.

A supportive gut reset focuses on:

Re-establishing regular eating patterns
Supporting digestion through nourishing foods
Reducing stress on the gut (both physical and mental)
Creating habits that you can realistically maintain long-term

Rather than “starting over,” think of this as re-grounding your digestive system and setting the tone for the year ahead.

Common Digestive Symptoms After the Holidays

Many people notice digestive changes in the weeks following the holidays, including:

Bloating or abdominal discomfort
Irregular bowel movements (constipation or diarrhea)
Increased gas
Acid reflux or indigestion
Reduced appetite cues or heightened cravings
Feeling overly full or sluggish after meals

These symptoms are often related to routine disruption, which means they usually respond well to gentle, consistent support. However, if these symptoms feel ongoing or familiar rather than new, they may also reflect underlying gut microbiome imbalances – and that’s a sign it may be worth exploring further with a practitioner for more personalized guidance.

Why Digestion Gets Disrupted This Time of Year

Several factors commonly contribute to post-holiday digestive changes:

Nutrition & Eating Patterns

Larger portions or heavier meals
More sugar, alcohol, and ultra-processed foods
Fewer fiber-rich foods
Eating later in the evening or skipping meals earlier in the day

Lifestyle & Environmental Factors

Increased stress and mental load
Less sleep
Travel and time zone changes
Reduced movement

Physiological Factors

Stress hormones can directly impact digestion by slowing gut motility, altering stomach acid production, and influencing the gut microbiome– the community of bacteria that plays a key role in digestion, immunity, and overall health.

Evidence-Based Ways to Support Your Gut (Sustainably)

Nutrition Strategies That Support Digestion

Instead of cutting foods out, focus on adding supportive nutrients back in.

Examples of supportive nutrients include adequate protein, soluble fiber, omega-3 fats, iron- and selenium-rich foods, magnesium, and fermented foods – all of which can help nourish digestion and hormone health when added in thoughtfully.

Prioritize fiber-rich foods

Fiber helps feed beneficial gut bacteria and supports regular bowel movements. Aim to include:

Vegetables (especially leafy greens, cruciferous veggies, squash)
Fruits (berries, kiwi, apples)
Beans , lentils, and chickpeas
Whole grains, if tolerated

Include protein at meals

Protein supports satiety, blood sugar balance, and digestive function. Choose options that feel gentle on your system, such as eggs, fish, poultry, tofu, or yogurt.

Support hydration

Adequate fluids help move food through the digestive tract and prevent constipation. Water, herbal teas, and broths all count.

Consider fermented foods

Foods like yogurt, kefir, sauerkraut, and kimchi can support microbial diversity – but more isn’t always better. Start slowly if your digestion is sensitive.

Lifestyle & Behavioral Habits That Matter

Gut health isn’t just about food.

Create meal rhythm

Eating at relatively consistent times helps regulate digestion and hunger cues. Even simple structure can make a noticeable difference.

Practice mindful eating

Slowing down, chewing thoroughly, and eating without distractions can improve digestion and reduce bloating.

Manage stress intentionally

The gut-brain connection is powerful. Gentle movement, breathwork, short walks, or even a few minutes of quiet before meals can support digestive function.

Support sleep

Poor sleep can disrupt gut bacteria and appetite regulation. Even small improvements in bedtime routines can have a positive impact.

Practical Tips for Building Sustainable Routines

Rather than changing everything at once, start small:

Prep 2-3 balanced meals for the week instead of every meal
Add one extra veggie to meals you already enjoy
Set a non-food goal, like eating lunch away from your desk
Choose consistency over perfection

Sustainable habits grow when you’re supported. Our approach emphasizes consistent, body-affirming practices that help you feel safe—rather than restricted.

Final Thoughts & How Katie Chapmon Nutrition Can Support You

If your digestion feels off after the holidays, that doesn’t mean you need to overhaul everything. It means your body is asking for gentle structure, nourishment, and support.
At Katie Chapmon Nutrition, we help clients:

Improve digestion without restriction
Build realistic, gut-supportive routines
Understand their unique digestive patterns
Use tools like gut microbiome testing when appropriate to personalize care

If you’re ready to feel more grounded in your digestion this year:

Sign up for our newsletter for ongoing gut health tips
Book a free 30-minute meet & greet consultation
Explore whether gut microbiome testing may support your goals

You don’t need a reset – you need a plan that works for real life.

References

National Institute of Diabetes and Digestive and Kidney Diseases. (n.d.). Digestive diseases. U.S. Department of Health and Human Services. https://www.niddk.nih.gov

Harvard T.H. Chan School of Public Health. (n.d.). Nutrition and gut health. https://www.hsph.harvard.edu

National Institutes of Health. (n.d.). Human microbiome research. https://www.nih.gov

Mayer, E. A. (2016). The mind-gut connection: How the hidden conversation within our bodies impacts our mood, our choices, and our overall health. HarperWave.

Published: January 14th, 2026

This blog post was written by Ella Holmes, an administrative assistant at Katie Chapmon Nutrition. Ella works closely with Katie Chapmon and Amanda Sikkema, Registered Dietitians who are currently accepting new clients.

Ella Holmes