Navigate Holiday Stress and Digestive Health: Practical Tips for a Happier Gut This Thanksgiving

From meal prep to stress management, discover expert guidance to ease GI concerns and enjoy the holiday season.

Did you know that nearly half of us deal with digestive issues on a regular basis?

If you’re among the 60–70 million people in North America with GI concerns, you’re far from alone—especially if you’re a woman.

Stress around the holidays isn’t just mental; it can be a big gut disruptor, too. Hormonal changes, lifestyle adjustments, and everyday pressures all add up, making women over 40 especially prone to experiencing bloating, discomfort, and IBS symptoms this time of year.

That’s why I’m thrilled to bring you some holiday-specific guidance from Bonnie Wisener, founder of Shift Nutrition and Wellness and a Registered Holistic Nutritionist and Digestive Health Specialist. Bonnie’s tips aren’t just about enduring the holiday feasts but truly enjoying them without gut-related setbacks. And the best part? You can use these strategies anytime, holiday or not. Scroll down for her top tips and a free download to help make your GI health a priority this season.

Bonnie is very active on Instagram (@shiftnutritionandwellness) and has a very active Facebook group that is worth checking out. She can also be reached via her website.

Bonnie’s focus is exclusively on gut health and helping people with GI conditions. As you can see from the picture below, she is pretty passionate about it! Bonnie was also kind enough to include a free download in her post, so scroll down to check it out!

---

Navigating Gut Health Issues Through the Holiday Season

While the holidays are a time for joy, family, and celebrations, they can also be a breeding ground for heightened tension. And that tension doesn’t just take a mental toll—it directly affects your digestive system. In fact, stress is arguably the number one factor disrupting gut health, especially around this festive time of year.

The fact is, if you’re someone who struggles with Irritable Bowel Syndrome or chronic digestive concerns, holiday celebrations are likely one of the most challenging times of the year.

Add to that the stress of holiday travel, and the issue compounds. Whether you're staying with family or going on a vacation, being away from home often means less control over your food and routines. For those with digestive concerns, that lack of control can make things even more stressful.

But why does stress wreak such havoc on digestion? Simply put, when your body is under stress—be it from the holidays, a difficult family member, or something as mundane as traffic—it shifts into survival mode. Your nervous system kicks in, prioritizing handling the stress over digesting food. This is an evolutionary response designed to keep us safe, but in our modern world, it means that our digestive systems can suffer every time we're overwhelmed.

You are not alone if you are worried about being away from your own the privacy of your own bathroom.

Its understandable that you might spend time worrying about what to eat, and what your bathroom schedule might look like.

Heading into hectic holidays without a plan is going to create more stress, and likely more digestive despair.

Instead, try to focus on setting yourself up for success. Know that the excitement, tension and anticipation will knock your digestive function off kilter, and arm yourself with a ‘holiday toolkit’.

Here are 10 practical ‘tools’  to help you manage stress and optimize digestion during this Thanksgiving season:

1. Practice Mindful Eating

Take the time to savor your food. Eat slowly and chew thoroughly to aid digestion and help prevent overeating. Mindful eating can reduce stress by keeping you present and connected to your body’s hunger and fullness cues.

2. Stay Hydrated

Drink plenty of water throughout the day to support digestion, especially if you’re indulging in richer foods. Avoid excessive caffeine and alcohol, which can increase stress and disrupt digestion.

3. Prioritize Fiber-Rich Foods

Incorporate fiber-rich options like vegetables, fruits, and whole grains into your meals. These foods promote healthy digestion by supporting regular bowel movements and balancing gut bacteria.

4. Manage Portion Sizes

Overeating can put unnecessary stress on your digestive system. Opt for smaller portions, especially with heavier, rich foods, and go back for seconds only if you're still hungry.

5. Move After Meals

Light physical activity, like a walk after dinner, can stimulate digestion and help alleviate bloating. Exercise also helps manage stress by releasing endorphins.

6. Incorporate Relaxation Techniques

Deep breathing, meditation, or yoga can help activate the parasympathetic nervous system (your "rest and digest" state), reducing stress and aiding digestion.

7. Avoid Skipping Meals

Don’t starve yourself before the big Thanksgiving meal. Skipping meals can lead to overeating, which stresses both your digestion and your mental well-being. Instead, have small, balanced meals throughout the day.

8. Prepare for Social Interactions

If family gatherings are a source of stress, set boundaries in advance. You could also plan small breaks during the day to recharge mentally, reducing overall stress.

9. Be Strategic with Indulgences

Enjoy Thanksgiving treats, but try to balance rich, indulgent foods with lighter options like salads and roasted vegetables. This balance can ease the burden on your digestion.

10. Get Enough Sleep

Quality sleep is essential for both stress management and digestion. Prioritize rest during the busy holiday season to help regulate hormones that affect stress and appetite.

By integrating these simple strategies, you can enjoy Thanksgiving while minimizing digestive discomfort and keeping holiday stress in check.

Which of these tools seem most practical to you? Pick 2-3 and plan ahead so that you gain a sense of in control. The mere act of being prepared will help your system function more optimally and make for a better holiday season overall.

Happy Thanksgiving!

Would you like a complimentary copy of Traveling With IBS – The Quintessential Guide to help you navigate your digestive issues through all kinds of travel?

Click here to sign up for your download: Traveling With IBS.

---

Some Thoughts from Go Long

I love that Bonnie is recommending 2-3 tips to focus on. At Go Long, it is about incremental change so trying to do all of the above can be overwhelming and potentially set you up for failure.

As someone who suffers from a GI issue that is autoimmune related, I tend to focus on:

• Hydration

• Sleep

• Being Strategic (aka ‘picking and choosing’ - I’ll get more into this next month)

The above items are a regular part of my life but what I don’t do so well on is moving after my meals. That’s something I need to be better at.

What about you?

Thanks to Bonnie for taking the time to share her thoughts on how she helps her clients navigate the holidays. Again, you can reach her on Instagram (@shiftnutritionandwellness) and on Facebook, plus her website.