The holiday season is a time of joy, connection and celebration but it’s also a period when many Australians notice changes in digestion. From richer meals to irregular eating patterns, December brings a variety of shifts that naturally influence how the digestive system functions. As we head towards 2026, digestive health has become a core pillar of holistic wellness, and understanding how the gut responds during the holidays can help individuals better care for their bodies.
Digestion is an incredibly complex process involving enzymes, hormones, nerves and the gut microbiome. When routines change whether through heavier meals, new foods or emotional stress the digestive system adapts, often resulting in temporary discomfort. This is not a sign of poor health; rather, it is the body’s biological response to altered demands.
This blog explores how digestion changes during holiday feasts, why these shifts are normal, and how to support digestive comfort naturally using evidence-informed practices suited for 2026.
Why Holiday Meals Create Digestive Changes
1. Larger Portions Increase Digestive Workload
During holiday gatherings, people often consume larger portions than usual. Bigger volumes of food require more stomach acid, enzymes and motility (movement) to break down properly.
When the stomach stretches, digestion slows down slightly to accommodate the volume. This can result in:
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heaviness after meals
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sluggish digestion
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delayed emptying of the stomach
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temporary bloating
This response is completely normal the digestive system is simply adjusting to increased workload.
2. Heavier and Richer Foods Take Longer to Break Down
Holiday meals often include foods higher in fat, sugar or richness. While enjoyable, these foods require more digestive enzymes to break down effectively.
Fat-dense meals slow gastric emptying, which is why people often feel:
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fullness
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lethargy
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prolonged digestion
The body is working harder than usual, not malfunctioning.
3. Eating More Quickly or Mindlessly
Holiday environments can be busy and social, leading people to eat faster. Eating quickly decreases the time spent chewing, which is an important first step in digestion. This can lead to:
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increased air swallowing
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digestive discomfort
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bloating
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a heavier feeling in the stomach
Mindful eating supports digestion by giving the body more time to prepare each phase of the digestive process.
4. Irregular Eating Times Affect the Gut’s Rhythm
Daily eating patterns influence the gut’s motility its wave-like movements. When people skip meals, delay eating or have multiple large meals in a short period, the digestive rhythm can shift.
This can cause:
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irregular bowel movements
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fluctuations in hunger
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digestive sensitivity
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changes in stomach comfort
Supporting a gentle routine helps the body stabilise faster.
5. Alcohol and Sugary Drinks Affect Digestion
Alcohol can relax the lower oesophageal sphincter, contributing to reflux, especially when paired with heavier meals. Sugary drinks also ferment more quickly in the gut, potentially increasing gas or bloating.
This doesn’t mean these foods or drinks should be avoided completely, only that moderation helps support comfort.
6. Stress and the Nervous System Influence Digestion
The gut and the brain are closely linked through the vagus nerve. When the nervous system is in a sympathetic (fight-or-flight) state, digestion naturally slows.
The holidays may increase emotional stress, which can lead to:
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slowed motility
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changes in bowel habits
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sensitivity to rich foods
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increased bloating or discomfort
Supporting the nervous system indirectly supports digestive health.
The Gut Microbiome During the Holidays
The gut microbiome the community of bacteria living in the digestive tract is influenced by what we eat. During holiday feasts, the mix of foods tends to shift dramatically, which temporarily changes microbial activity.
Certain microbes thrive when:
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fibre intake drops
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sugary foods increase
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meals become irregular
These changes are not harmful; the microbiome is adaptable. However, individuals may notice temporary bloating or discomfort as the microbial environment adjusts. Returning to a balanced diet after the holidays helps reset microbial equilibrium.
Best Practices for Supporting Digestion Naturally in 2026
As interest in gut health continues to rise, 2026 wellness best practices emphasise gentle, evidence-informed approaches that support digestion holistically.
1. Eating Mindfully and Slowing Down
Taking time to chew thoroughly signals the stomach and small intestine to prepare for digestion. Eating mindfully helps:
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reduce bloating
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improve breakdown of food
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enhance nutrient absorption
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minimise overeating
This is one of the most effective yet simplest tools for digestive comfort.
2. Taking Gentle Walks After Meals
Movement stimulates digestion naturally. A slow 10–15 minute walk after eating helps the body process food more efficiently and reduces heaviness.
Walking also supports blood sugar regulation, which indirectly supports digestive ease.
3. Supporting Hydration Throughout the Day
Hydration plays a large role in digestion, especially during the Australian summer. Drinking water between meals rather than during supports:
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motility
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nutrient transport
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digestive enzyme function
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overall comfort
Hydration becomes even more important when consuming heavier or saltier meals.
4. Incorporating Balanced Meals When Possible
While holiday eating can be irregular, incorporating fibre, protein and colourful plant foods helps support the digestive system.
Simple additions include:
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salads
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fruit
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vegetables
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whole grains
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fermented foods
These foods support both digestion and the microbiome.
5. Exploring Digestive Enzymes for Support
Some people look into digestive enzymes during the holiday season, especially when eating heavier meals. Digestive enzymes assist the body in breaking down carbohydrates, fats and proteins more efficiently.
A subtle educational note:
Digestive enzyme blends similar to formulations such as Precious Enzymes are often explored by individuals who experience discomfort after richer meals.
These are typically used as part of a broader focus on digestive wellbeing, not as a standalone solution.
6. Allowing Time Between Meals
Spacing meals with adequate time in between allows the digestive system to complete each phase of processing. This reduces the likelihood of indigestion or discomfort.
The “migrating motor complex,” a natural cleansing wave in the small intestine, only activates between meals making spacing important for gut comfort and motility.
7. Supporting the Nervous System
Relaxation techniques indirectly improve digestion by helping the body shift into a parasympathetic state.
Examples include:
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deep breathing
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mindful breaks
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spending time outdoors
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reducing overstimulation
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slow evenings where possible
The calmer the nervous system, the smoother the digestive process.
Digestive Health Trends for 2026
As holistic health continues to grow, 2026 shows clear trends in gut care:
1. Evidence-Based Natural Support
More people are choosing natural approaches such as fibre, herbs, and enzymes supported by research rather than extreme elimination diets.
2. Mind–Body Approaches
Awareness of the gut–brain axis has increased interest in relaxation, emotional awareness and stress reduction for digestive health.
3. Simplified Eating Patterns
There is growing interest in simplicity reducing overwhelm, supporting routine, and focusing on balance rather than perfection.
4. Ingredient Transparency
Consumers increasingly value clean, filler-free formulas for any supplements they choose to explore.
5. Digestive Resilience Over Restriction
Wellness experts are shifting away from avoidance and restriction toward building digestive resilience through nourishment and balanced habits.
Final Thoughts
Holiday feasts are a cherished part of the season, and digestive changes during this time are entirely natural. Rather than feeling discouraged or uncomfortable, understanding the body’s response allows individuals to support their digestion with confidence and compassion.
Whether through mindful eating, movement, hydration, or exploring natural supports like digestive enzymes, small, intentional habits can greatly improve comfort. As we move into 2026, adopting a balanced, holistic approach to gut health empowers individuals to enjoy the festive season without sacrificing wellbeing.
Digestive health is not about perfection. It’s about awareness, rhythm and giving the body what it needs especially during times of celebration and change.