How to reset your gut after the festive season? 5 practical tips for the New Year

Festive food puts more strain on your gut than you might think — discover 5 practical steps to restore balance and lightness to your gut microbiota in the New Year

Why do festive meals put such a strain on our gut and microbiome?

The festive season is a time when we momentarily forget about eating light. The table is laden with dumplings, cabbage with mushrooms, poppy seed cake, cheesecake, fried fish, kutia and borscht with dumplings. These dishes are steeped in tradition, flavour and family memories — but for our digestive system, they’re a real marathon. Although they are delicious, they are not the easiest on the gut and the microbiota, which reacts to any excess, combinations of ingredients or sudden changes in eating patterns.

Over the two days of the festive season, we eat more, more frequently and heavier meals than we do on a daily basis. We combine fermentable foods with fat, sugar and alcohol, and on top of that, we eat larger portions than our digestive system is used to. The body has to cope with a strain it doesn’t experience throughout the rest of the year.

As a result, the typical signs of digestive overload begin to appear: bloating, a feeling of fullness, slower digestion, a drop in energy, or a ‘Christmas belly’. This is no coincidence. Every ingredient in the Christmas Eve and Christmas feasts affects the gut in a different way — from excessive fermentation, through a slowing of peristalsis, to a change in the composition of gut bacteria.

To understand why we feel the way we do after the festive season, it’s worth taking a closer look: at our gut and the microbiota that regulates our metabolism, immune system and well-being.

 What exactly happens in the gut after a festive meal?

When we tuck into a traditional twelve-course meal, our gut is working at full capacity. Every ingredient in this feast — however tasty — has its own metabolic and microbiological consequences. Here are the key processes that are triggered after a festive meal:

1. Cabbage and mushrooms cause intense fermentation

Both foods are difficult to digest and very high in insoluble fibre. This type of fibre does not dissolve in water — it passes through the intestines almost entirely intact, strongly stimulating bacterial fermentation.

Effects:
• increased gas production,
• bloating and a feeling of fullness,
• slowed bowel movements.

That’s why we feel so sluggish after eating bigos or cabbage with mushrooms. The discomfort is also made worse by gas and bloating.

2. Poppy seeds, flour and sugar put a strain on the digestive system

Poppy seed cake, kutia, poppy seed dumplings, poppy seed noodles — poppy seeds are high in fat, high in calories and rich in fibre, which ‘swells’ in the digestive tract.

When combined with sugar and flour:

• slows down the emptying of the stomach,
• puts a heavy strain on the pancreas and liver,
• leads to a feeling of fullness that lasts for hours,
• quickly raises blood glucose levels.

Furthermore, sugar promotes the growth of opportunistic bacteria and yeast, which can disrupt the gut microbiota and exacerbate inflammation. 

3. Fried foods put a strain on the pancreas and intestines

Fried carp, battered fish or cabbage croquettes are harder to digest than baked or boiled dishes.

Fat:
• slows down gastric emptying,
• hinders the action of enzymes,
• increases the feeling of heaviness.

When fat is combined with flour, it creates a particularly challenging ‘digestive mix’.

4. A mix of flavours and large portions disrupt the gut microbiota

Research shows that a sudden change in diet (high in fat, sugar and alcohol, larger portions, and no breaks between meals) can, within a few days:

• reduce the number of ‘protective’ bacteria,
• increase the proportion of pro-inflammatory bacteria.

This means that those 2–3 days of overindulgence over the festive season really do alter the gut microbiota, though fortunately this is often reversible.

Symptoms typically appear within 24–48 hours:
• bloating,
• abdominal pain,
• difficulty passing stools,
• brain fog,
• low energy.

5. Alcohol weakens the intestinal barrier and promotes inflammation

Even an occasional glass of wine or prosecco increases intestinal permeability, which can lead to what is known as ‘leaky gut syndrome’

This is because alcohol:
• damages the cells lining the intestine,
• disrupts the balance of the gut microbiota,
• exacerbates inflammation,
• puts a strain on the liver, which is responsible for detoxification.

That’s why we feel bloated and tired after the holidays — our bodies haven’t been resting, but have been struggling to maintain balance.

Why is it a good idea to ‘reset your gut’ straight after the holidays?

Because the microbiota is like a garden:
if you leave it to its own devices after a storm (i.e. after all that festive food), it will take longer to recover and may not fully recover.

However, if you give it fuel (prebiotics) and tools (probiotics), it recovers more quickly and effectively.

This is particularly important after the festive season because:
• there is more gas in the gut,
• the intestinal barrier is weakened,
• SCFA levels drop,
• the microbiota is dominated by ‘sugar-loving’ bacteria,
• immunity is temporarily reduced.

That’s exactly why the NEW YEAR is the best time to start with your gut.

5 TIPS FOR RESETTING YOUR GUT AFTER THE HOLIDAYS

(a simple plan that anyone can put into practice straight away)

After a day or two of rest, your gut is ready for a gentle but effective reset. This isn’t about fasting or radical diets — it’s simply about supporting your gut microbiota, which regulates digestion, energy levels, immunity and metabolism.

Here are five steps that deliver the quickest and most noticeable results:

1. Eat easily digestible, warming meals

After the festive season, your gut needs a break. It’s not about eating less — it’s about eating sensibly.

The best options are:
• vegetable soups (root vegetables, courgettes, carrots, pumpkin),
• boiled rice or millet,
• boiled or roasted vegetables,
• eggs, lightly cooked salmon, turkey, tofu,
• baked apple with cinnamon.Why it works:
It calms bowel movements, reduces fermentation and eases the metabolic burden.

2. Include natural probiotics and those found in supplements

After the holidays, your gut microbiota needs an extra boost of good bacteria.

Natural sources:
• sauerkraut,
• pickled gherkins,
• kimchi,
• kefir / yoghurt (if tolerated).

Unfortunately, the products mentioned above may cause problems for people with histamine intolerance. Probiotic supplements such as MegaSporeBiotic™ – which are stable, effective and resistant to stomach acid and bile – offer valuable support both for those who can consume probiotic-rich foods and for those who need to limit their intake.

Why it works:
Probiotics help increase the diversity of the gut microbiota, modulate the gut environment to benefit our good bacteria, boost immunity and aid digestion.

3. Fibre after the festive season – a gentle reset rather than another overload

Prebiotics are ‘fuel’ for good bacteria. Without them, probiotics are less effective. However, whilst fibre is essential for restoring the gut microbiota, its type and quantity are of paramount importance. Too much fibre, or the wrong kind, can exacerbate bloating, flatulence and stomach ache.

Why isn’t all fibre a good choice to start with?

After the holidays, people often:

• have a lower tolerance to highly fermentable FODMAPs,
• have digestive problems (constipation or diarrhoea),
• produce less short-chain fatty acids (SCFAs).

That is why, to begin with, it is a good idea to opt for a mild, low-fermenting and easily digestible fibre, which:

• feeds the good bacteria,
• does not cause rapid fermentation,
• promotes regular bowel movements.

The best ‘safe’ prebiotic products for after the holidays

🥕 Low-fermenting (easily digestible) vegetables

• carrots (boiled or roasted),
• courgette,
• pumpkin,
• aubergine,
• cucumber (peeled if you have a sensitive stomach),
• lettuce, lamb's lettuce, rocket.

👉 They contain soluble fibre, which is gentle on the gut and does not cause sudden flatulence.

🍚 Resistant starch (in small portions)

• cooked and cooled rice,
• boiled and cooled potatoes,
• oatmeal (preferably rolled oats, well cooked).

👉 Resistant starch is a prebiotic, but it ferments more slowly than, for example, inulin – it promotes the production of butyrate without causing an ‘intestinal revolution’.

🍌 Low-fermentation fruit

• an unripe banana,
• blueberries,
• kiwi,
• strawberries.

👉 They provide fibre and polyphenols, which support gut health and are also easier to digest after a period of overeating.

🌰 Seeds – but in an ‘intestinal’ form

• flaxseed (freshly ground, 1–2 teaspoons),
• chia seeds (soaked).

👉 They have a regulating effect – they help with both constipation and loose stools, without causing excessive fermentation.

🌿 MegaPre™ – a precise and well-tolerated prebiotic in the form of a dietary supplement

When taking a prebiotic supplement, remember to start with a small dose and increase it gradually. Also, make sure you stay well hydrated!

👉 Why it works:
Prebiotics boost the production of SCFAs — short-chain fatty acids responsible for:
✔ metabolism and energy expenditure,
✔ regulating satiety and blood glucose levels,
✔ maintaining the integrity of the intestinal barrier,
✔ reducing inflammation.

4. Cut down on: alcohol, sugar and heavy fried foods

Festive foods can be hard on the digestive system. By giving your system a short break, you’ll feel lighter again sooner.

The biggest strain on the gut:
• alcohol — increases intestinal permeability,
• sugar — feeds bacteria that are harmful to the gut microbiota,
• fried foods — slow down gastric emptying and put a strain on the liver and pancreas,
• high-lactose dairy products — increase fermentation.

👉 Why it works:
It reduces inflammation, relieves strain on the intestines, liver, stomach and pancreas, and aids in the self-repair of the intestines.

5. Hydration + light exercise = a boost for your gut

After the holidays, your bowels need some exercise, but nothing too strenuous — a 20–30-minute walk will do.

Plus plenty of fluids:
• water with lemon,
• infusions of mint, chamomile, lemon balm and fennel.

👉Why it works:
Water and exercise improve bowel motility, help to ‘get the bowels moving’ and help you pass wind more quickly.

How can you support this process with supplements?

Below are the most effective combinations, perfectly tailored to what happens in your gut after the festive season.

1. MegaPre™ + MegaSporeBiotic™ — a duo that restores the microbiota

The best combination if you want to reduce bloating and feel light again.

👉 Why it works:

• MegaPre™ increases SCFA production → improved metabolism, improved peristalsis.
• MegaSporeBiotic™ reduces dysbiosis and supports beneficial bacteria → stabilising gut health and boosting immunity.

Who it’s for: anyone feeling the effects of the festive season.

2. RestorFlora PD™ + MegaSporeBiotic™ – rapid relief and stabilisation

The perfect remedy for those suffering from diarrhoea after consuming alcohol, sweets, cabbage, bigos or fried fish.

👉Why it works:

• RestorFlora PD™ – provides rapid relief from discomfort and diarrhoea,
• MegaSporeBiotic™ – continuation of probiotic therapy following RestorFlora PD™

Who it’s for: when your gut is clearly ‘protesting’.

3. MegaSporeBiotic™ — a daily foundation for the New Year

Stable Bacillus strains restore the microbiota, support the immune system and regulate intestinal transit.

Who it’s for: anyone who wants to start the year from scratch — starting with their gut.

4. HU58™ — for people with histamine intolerance or SIBO

The festive menu is usually high in histamine and can exacerbate SIBO symptoms.

👉A strain for special tasks – B. Subtilis HU58™ – works where other probiotics may exacerbate symptoms. Safe and recommended for people with histamine intolerance and SIBO. It produces natural ‘antibiotics’ that reduce the population of harmful bacteria in the large intestine, including bacteria that produce histamine.

Who it’s for: anyone for whom conventional probiotics make symptoms worse