December 16, 2025

Holidays and Digestive Woes

Holidays and Digestive Woes

Dr. Claire Arcidiacono, ND

As we approach the holiday season family gatherings become more frequent. These family gatherings often include new or different foods that may affect your digestive health. Family gatherings also frequently include travel and even stress, both of which often trigger digestive concerns. It’s a lot cover so let’s get into it, shall we?

Let’s start with something that in my clinical experience is one of the most common complications after a large meal. That is indigestion or simply put an upset stomach. What are the most common triggers of indigestion? Well as we all know eating new foods or foods that you typically avoid can trigger an upset stomach. Overeating or eating too fast (both common occurrences during any holiday feast) can trigger an upset stomach. Certain foods such as fatty, greasy, spicy, caffeine filled foods/drinks, alcoholic items, carbonated drinks or even acidic foods are all more likely to trigger an upset stomach. Smoking and even certain medications can affect our digestion. Anxiety, stress, depression/ trauma all of which are common at this time of year can lead to ingestion or upset stomach. Chronic GI conditions such as H. pylori or ulcers can also lead to indigestion. What are the most common symptoms of indigestion? I know what you’re thinking, Dr. Claire I know what an upset stomach looks and feels like! Just bear with me. There may be somethings you don’t even realize are signs of indigestion. So to begin with you may feel uncomfortably full or feel full with less food than you may expect to make you feel full. You may feel gassy and bloated and even experience burping. There may be nausea or vomiting. Additionally there may be mild to severe pain in your upper abdomen. Lastly you may notice a burning feeling. (1)

Similarly to the burning feeling of indigestion there is acid reflux. Acid reflux as we all know can be triggered by stress and even certain foods. In my clinical experience both overeating and eating foods you typically avoid can both trigger acid reflux. Family gatherings typically include both of these situations. Other triggers typically include a hernia, pregnancy, obesity, smoking, certain medications and even certain bacteria. Common symptoms of acid reflux include a sour taste of acid, a burning feeling, chest pain, sore throat and even asthma like symptoms. It’s important to realize in some people acid reflux may have no symptoms at all! Acid reflux (as well as indigestion) may lead to nausea and even vomiting. (1, 2)

Nausea and vomiting are very common concerns that pop up during the holidays. That is because stress, anxiety, overeating, eating unusual foods and even travel are all common during the holidays. Nausea and vomiting are very common problems when traveling. Just a fun fact about me, I’ve always had motion sickness. In fact to this day my mom loves to tell family how baby Claire would get sick after just a few minutes in the car (thanks Mom lol). Motion sickness involves much more than just the expected nausea and vomiting. I can attest to the fact that there is a feeling of malaise or in simple terms you just feel “icky”. You may feel irritable, begin to sweet/ and or produced more saliva. You may have rapid breathing. There may be headache, fatigue and even dizziness. (3) From personal experience I can also attest to a lack of appetite!

Other digestive concerns that I find come up during holiday time include both diarrhea and constipation. Between the new foods, overeating and stress diarrhea is not a surprise! With all the travel that occurs during the holiday’s constipation is certainly no surprise either! I won’t delve too heavily into these topics since there’s already so many blogs that deal with these topics on our website. Feel free to check them out!

What can you do to help keep your digestive system working?

Probiotics have been found to be a power house when it comes to our digestive system! In fact studies have found it very helpful for bloating and even diarrhea. (4) For anyone experiencing digestive concerns a good probiotic is one of the first things I suggest. Please see Invite’s Probiotic Hx, Probiotic immune, Women’s Probiotic, Probiotic Weight. For a chewable option check out Prozyme digest!
Ginger should be no surprise on this list! Studies have found it to be very helpful for both nausea and vomiting. (5) Please see Invite’s Turmeric with Ginger. Feel free to open a few capsules and mix them into warm water or just put the powder right into your mouth. You can even add it to baked goods to bring along and munch on!
Digestive enzymes are some of the most well-known supplements for supporting our digestive system! In fact studies have found them to be very helpful for gas and bloating. (6) In my clinical experience they are helpful for both diarrhea and constipation. Please see Invite’s Digestive Hx and Prozyme digest.
Bromelain, in my clinical experience is also great for a number of concerns, including digestion! For an overview of this amazing nutrient please see my blog on this topic.
Marshmallow root (the root not the sweet treat lol) has been found to reduce the effects of stomach acid on the digestive tract. (7) What does that mean? Well I find it to be very helpful for those with acid reflux and ulcers. Please see Invite’s Min Acid and G.I. Maintain powder.
Magnesium has been found to help reduce stress and that is a huge help around the holiday time! (8) For extra help for those with constipation I find that the magnesium citrate is the best choice. Please see Invite’s Magnesium citrate and even the Bio Avail magnesium powder.