Gut Health Episode #2 || Coach Tim
I first came across the gut-brain axis over 10 years ago when I was competing in CrossFit. At the time, I was about to top out of my age group and make the transition to Master’s. I wanted ( and needed) as much help dialing in my recovery as possible to improve my chances at performing well. So while I had access to a monitoring system called OmegaWave and had my metabolic recovery numbered dialed in…turns out 2lbs of Stofuerrs Lasagana wasn’t the best for my gut health. Shocking, I know…but consuming 4,500-5,000 calories on training days wasn’t always easy!
Anyways, we probably aren’t competing in caloric consumption over the holidays, so here are a few things to avoid the best we can. I understand we are human, and it is just one day. Find some joy and don’t stress out about “I can’t eat anything at Aunt Betty’s house”. While I wrote this with a Holiday spin, all of this is general “rule of thumb” things to keep in mind.
Best Foods to Avoid Over the Holidays to Maintain Gut Health
The holiday season is a time of indulgence, but too much of the wrong foods can wreak havoc on your gut health. Overeating sugary treats, rich meals, and processed snacks can disrupt the delicate balance of your gut microbiome, leading to discomfort, bloating, or even long-term issues. To stay on track while still enjoying the festivities, here are some foods to approach with caution.
- Sugary Sweets and Desserts
Cookies, cakes, and candies are holiday staples, but their high sugar content feeds harmful gut bacteria, leading to imbalances. Excessive sugar can also contribute to inflammation and digestive upset. Opt for desserts made with natural sweeteners or fruit to satisfy your sweet tooth in a gut-friendly way.
- Fried and Greasy Foods
Fried appetizers and rich main courses are common during the holidays, but they can be hard on your digestive system. These foods often slow digestion and may lead to bloating or discomfort. Instead, choose baked, roasted, or grilled options that are equally delicious but kinder to your gut.
- Dairy-Rich Dishes
Cheesy casseroles, creamy dips, and eggnog are holiday favorites, but they can cause issues, especially for those with lactose sensitivity. Dairy-heavy foods can lead to bloating or diarrhea. Opt for dairy-free alternatives like almond milk in your recipes or limit portions to avoid overloading your gut.
- Processed Meats
Holiday charcuterie boards and ham often feature processed meats (some are better than others), which are high in saturated fats, sodium, and preservatives. These can negatively impact your gut bacteria and overall health. Instead, include lean protein sources like roasted turkey or plant-based options.
- Alcohol
While festive cocktails and glasses of wine are part of the celebration, alcohol disrupts gut bacteria and can lead to inflammation. If you drink, do so in moderation, and stay hydrated by alternating with water or herbal teas.
By making mindful choices and limiting these foods, you can enjoy the holiday season without sacrificing your gut health. Balance indulgence with nutrient-dense, fiber-rich foods like fruits, vegetables, and whole grains to keep your digestive system happy.
A day of celebration likely won’t be the end of your goals, but it is easy to let things slip back in during the course of the holiday season. Staying mindful can keep us on the right track and ready to achieve that next goal, whether that is a Weightlifting Meet, The CrossFit Open, a HYROX race, or just staying fit enough to enjoy other hobbies and challenges.