The Gut-Friendly Guide to Christmas: Tips for a Happier, Healthier Festive Season

The festive season is a time for indulgence, but all those rich foods, late nights and extra glasses of fizz can take a toll on your gut. And since gut health plays a vital role in everything from immunity to energy levels, looking after it is one of the best gifts you can give yourself this Christmas.

That’s why Goodie’s nutritionist, Victoria Malcolm is sharing her top tips to help you enjoy the celebrations and keep your gut feeling happy and healthy.

1. Don’t scrimp on the sprouts (and other seasonal veg)

Brussels sprouts, kale, red cabbage and other winter vegetables aren’t just festive favourites -they’re rich in fibre that feeds the beneficial bacteria in your gut. These bacteria play an important role in supporting immunity, weight balance and even mood. Pair them with wholegrains such as brown rice, quinoa or oats to keep your fibre intake up. The government recommends 30g of fibre a day, but most of us fall short. Filling half your plate with vegetables at mealtimes is a simple way to close the gap and help your gut microbiome thrive.

2. Stay hydrated (yes, even when the mulled wine is flowing!)

Amidst the fizz, festive tipples and endless cups of tea and coffee, it’s easy to forget about plain water. But your gut needs hydration to keep things moving and to support the elimination of waste products. Aim for around 2 litres a day, and try alternating alcoholic drinks with water when celebrating to give your digestion a helping hand.

3. Keep moving (even a brisk winter walk counts)

After big festive meals, a gentle walk can do wonders. Movement stimulates the muscles of your intestines, helping food move along the digestive tract. It also supports balanced blood sugar, so you’ll feel less sluggish after that slice of Christmas pudding. Think of it as a way to enjoy the season’s crisp air while giving your gut a natural nudge.

4. Add a touch of bitterness to beat the bloat

Rich festive meals can sometimes leave us feeling uncomfortably bloated. Bitter foods – like chicory, rocket, radicchio and watercress – naturally stimulate digestive juices and bile flow, which helps your body break down fats and absorb nutrients more efficiently. They can also ease that heavy, ‘too-full’ feeling after indulgent dishes. Try tossing a handful of peppery leaves into salads or serving bitter greens alongside roasts to balance flavours and give your digestion some gentle support.

5. Slow down and savour the season

Eating in a relaxed state helps your body switch into ‘rest and digest’ mode, optimising how you break down and absorb food. So rather than rushing through meals, take the time to sit, chat and enjoy the company of friends and family. By chewing slowly and being present at the table, you’ll not only boost your gut health but also get more satisfaction from your food.

6. Try Goodie fermented drinks

Finally, try Goodie, a range of super-concentrated fermented drink, packing a punch with 96 live bacteria strains that support digestive health and promote overall physical and mental wellbeing. 

The award-winning Goodie range floods the gut with naturally friendly bacteria to ease common tummy troubles such as bloating, wind, and discomfort, while helping to balance the microbiome, aid digestion, and strengthen immunity. With 9x more beneficial bacteria cultures than any other competitor in the world, Goodie is crafted from natural ingredients, is non-pasteurised to preserve potency, contains no added sugar (just 0.02 g of natural sugar), and is even suitable for children. Just take two shots a day – a little seasonal gift to your gut health and your whole family.

When it comes to taking home the silverware, Goodie is no stranger to awards having secured Best New Speciality Health Product at the Natural & Organic Innovation Awards, NIQ Best New Launch Award 3-star Nourish Awards® and also selected for the Anuga Taste Innovation Show.

Goodie is available online at www.cannumo.co.uk and each flavour is £39.99 for 33 servings.