Did holiday stress wreak havoc on your gut? Doctors say 6 simple tips can help
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If holiday stress wreaked havoc on your gut, you’re not alone: 76% of Americans experience gastrointestinal distress during the holiday season, according to a recent national survey from Oshi Health and YouGov.
Digestive problems can be triggered not only by overeating on vacation, but also by stress. Financial worries, altered routines, fatigue, and interpersonal dynamics are among the leading causes.
“I see an increase in psychiatry-related gastrointestinal problems during the holiday season,” Dr. Claire Brandon, a New York City-based gastrointestinal psychiatrist, told News Digital. “When you are under stress, your body produces more corticotropin-releasing hormones, which triggers a cascade of the inflammatory system.”
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Stress hormones can act directly on the gut, causing more digestive upset and kicking the body out of “rest and digest mode,” Brandon said.
“Stress activates the sympathetic nervous system (fight, flight, freeze), which slows digestion,” added Dr. David Clarke, an Oregon-based gastroenterologist and president of the Association for the Treatment of Neuroplastic Symptoms. “That can cause bloating, cramps, nausea and sometimes abdominal pain.”
According to experts, stress often plays a bigger role in digestive problems than overeating alone. (iStock)
The good news, doctors say, is that a few simple, realistic steps can help reset your digestive system after the holidays.
No. 1: Reset your sleep
Sleep plays an important role in gut health. Research shows that insufficient or disrupted sleep can change the composition and function of the gut microbiome, potentially affecting metabolic and immunological factors that influence overall health.
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“When I travel and I go off the rails, my main goal is to reset my dream,” Brandon said. Recommends reestablishing relaxation routines such as deep breathing and progressive muscle relaxation.
#2: Eat balanced, high-fiber meals
Fiber helps keep digestion moving and supports healthy gut bacteria, which can aid post-vacation recovery, experts say.
“The usual principles for promoting digestion apply here,” says Clarke. “Eating a balanced diet that emphasizes fruits, vegetables, whole grains, and legumes; avoiding highly processed foods and moderating alcohol will keep your gut microbiome happy.”
Digestive symptoms like bloating and discomfort often increase during the holidays due to stress, travel, and altered routines. (iStock)
No. 3: Stay hydrated
Staying hydrated will also help with digestion, Clarke said, noting that light-colored urine is a good indicator of hydration.
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Experts say traveling can be particularly hard on the gut, especially during flights where low cabin humidity causes the body to draw water from the intestines, causing constipation.
Drinking water before, during and after flights (and limiting alcohol and caffeine consumption) can help counteract digestive slowdowns related to dehydration. Experts also recommend drinking water constantly throughout the day.
No. 4: Resume regular movement
Both doctors agreed that exercise promotes digestion and stress regulation, which are key to intestinal recovery.
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“Going for a walk may be enough to help with this, but if you have space to do more, including some gentle stretching, it can be a big help,” Brandon advised.
No. 5: Reduce stress gradually
Stress management plays a key role in gut health, and experts say small, consistent habits can help alleviate gastrointestinal symptoms.
Brandon recommends calming the nervous system with breathing or grounding exercises and slowing down during meals.
Experts say light movement can help promote digestion and regulate stress. (iStock)
“If you’re constantly exhausted, on a layover at the airport, eating a lot of sugar and doing things out of your routine, expect some disturbances in your gut,” he said. “Reframe it as something you can reset when you get home.”
No. 6: Skip cleanses and detoxes
Clarke says detoxes and cleanses are not necessary and, in fact, can be harmful. Instead, he recommends sticking to the basics, including hydration, balanced meals, regular sleep, and movement.
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Doctors say the gut is designed to heal itself in response to consistently healthy practices rather than extreme resets.
Experts recommend returning to balanced, fiber-rich meals instead of intense cleanses. (iStock)
While short-term symptoms can improve within hours and are usually temporary, experts say persistent or worsening problems should not be ignored.
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“If you’re back home and having trouble feeling your usual baseline as you resume your routine, it’s probably worth checking in with your doctor,” Brandon said.
Deirdre Bardolf is a lifestyle writer at News Digital.