Gut health experts share the foods to avoid this festive season

  • 58% of Brits have experienced gut health problems.
  • Wren Kitchens has teamed up with a gut health specialist and dietitian to share how to keep your gut healthy during the festive period.

Searches for ‘Christmas recipes’ are up for +400% in the past three months1, meaning many are preparing their menus for the party season. The festive season is all about indulgence—rich foods, creamy desserts, and full plates of roast dinners are all part of the celebration. According to the UK gut health report, 58% of us have experienced gut health problems2, and Christmas foods can challenge the digestive system, leading to discomfort and bloating.

The experts at Wren Kitchens have teamed up with Nichola Ludlam-Raine3, a specialist registered dietitian, and Evie Whitehead4, a registered nutritional therapist practitioner and gut health expert, who share their tips for a festive celebration without sacrificing your digestive health.

Rich desserts and creamy sauces can trigger gut issues

“Foods high in fat, sugar, or fibre can sometimes be difficult to digest, especially if you have a sensitive gut or aren’t used to eating them,” explains Nichola. “Items like creamy sauces, rich desserts, and excess alcohol can be triggers.” Nichola advises people who aren’t accustomed to fibre-rich meals try to eat smaller portions and drink plenty of water.

“Fiber moves best through the gut with enough fluid, making hydration key for comfort between meals.”, she says. Evie advises sticking to things that look more like food in their original form as much as possible.”Opt for crudites and hummus rather than the tartlets, quiche, and sausage rolls,” noting that these processed or rich items can be harder on digestion.

Steaming, air frying and baking can be gentler on the gut

“Air frying, steaming, or baking, can be gentler on the digestive system. For example, steaming vegetables instead of roasting with oils may reduce bloating. She also suggests using “fresh herbs for flavouring instead of heavy sauces”. According to Evie, you can cut down on oil and fats by air-frying potatoes, which is a healthier alternative.

Limit processed and ultra-processed foods

Processed and ultra-processed foods are best avoided at Christmas, according to Evie. She advises to steer clear of excessive sugar-laden drinks, party food, crisps, and snacks such as chocolate, sweets, and mince pies. While these treats are tempting, Evie notes, “it’s not the food that our gut loves.”

Gut-friendly Christmas dinner swaps

“Swapping to leaner cuts of meat and using minimal added fats can ease digestion,” says Nichola, who suggests small adjustments rather than drastic swaps.“For example, try using a little less butter or margarine and add fibre-rich sides like mashed sweet potatoes. For dessert, she recommends Greek yogurt with strawberries and meringue as a lighter alternative to cream.”

Nichola adds that “root vegetables, nuts, and high-fibre foods like oats” provide benefits, supporting healthy digestion and a diverse gut microbiome.

Portion control over the festive period

“Overeating can lead to bloating, discomfort, and indigestion,” explains Nichola, who suggests strategies to manage portions and enjoy festive meals more comfortably. She encourages people to eat mindfully by savouring each bite, adding that using smaller plates and pausing between courses to check in with fullness cues can also help prevent overeating.

The gut benefits of dark chocolate and mulled wine

Nichola says dark chocolate contains polyphenols, which can support gut bacteria,” and notes that moderate amounts of red wine in mulled wine may offer similar benefits. Evie agrees, however, both experts caution that moderation is key, as overindulging in excess sugar and alcohol can negate these potential benefits, making it important to enjoy these treats without going overboard.

Post Christmas day remedies to help when we’ve overindulged

Nichola recommends starting the morning after Christmas with a smoothie. “A soothing smoothie made from ginger, banana, spinach, and probiotic-rich yogurt can be gentle on digestion and help replenish beneficial gut bacteria.”

She adds that ginger tea, peppermint tea, or hot water with lemon are excellent choices for easing bloating and discomfort after overindulging. For breakfast, Nichola suggests a light, fibre-rich meal like oatmeal with berries, which supports digestion and stabilizes blood sugar levels. “Adequate hydration and gentle movement, like a Boxing Day walk, can further aid digestion and help your body recover smoothly,” she says.