How are you feeling after the Festive period? How does your body feel?

The holiday season often involves plenty of indulgence (and overindulgence), meaning it’s not uncommon to start the new year feeling sluggish, lethargic and like your digestion is a bit off

All those rich, heavy, and sugary foods leave your digestive system feeling burdened and sluggish, and can disrupt the friendly bacteria in your gut and your digestive processes.

Effects of Overindulgence on Digestion

Overindulging in rich, fatty, and sugary foods can lead to various digestive issues. These foods can slow down the digestive process, leading to bloating, discomfort, and irregular bowel movements. Additionally, the high sugar content in many holiday treats can disrupt the balance of bacteria in the gut, potentially leading to gas, diarrhea, or constipation.

If you're looking to reset your digestive system after an indulgent Christmas in a gentle, effective way that focuses on balance whilst cleaning and nurturing the digestive environment then there are plenty of wonderful nutrient dense foods, herbs, and spices known for their digestive benefits can help you.

Herbs, Foods, and Spices for Digestive Health

Thankfully, there are many herbs, foods, and spices renowned for their ability to aid digestion & that promote overall digestive health and healing.

Incorporating these foods and herbs into your January diet can be simple and easy, and work to help alleviate discomfort, support your digestive system health, and get you back on track.

Peppermint

Peppermint is known for its soothing properties, making it a popular choice for relieving indigestion and stomach discomfort. Peppermint tea or fresh mint leaves steeped in hot water can bring relief to an upset stomach.

Ginger

Ginger has long been used as a digestive aid. It can help relieve nausea, reduce bloating, and support overall digestive function. Fresh ginger can be added to meals, or ginger tea can be brewed for its benefits.

Fennel

Fennel is often used to alleviate gas and bloating. It can be consumed as a tea, or the seeds can be chewed after a meal to promote digestion.

Probiotic-rich Foods

Foods such as yogurt, kefir, and fermented vegetables contain beneficial bacteria that can restore balance in the gut and aid in digestion. Including these in your diet can support overall digestive health.

Turmeric

Turmeric contains curcumin, known for its anti-inflammatory properties. It can help reduce inflammation in the digestive tract and support healthy digestion. Adding turmeric to soups, curries, or smoothies can be beneficial.

Milk Thistle

Known for its liver-protective properties, milk thistle supports liver function, which in turn aids in digestion and detoxification. Often consumed in supplement form or as a tea.

Lemon Juice

Lemon juice works to stimulate the production of bile, which aids in digestion and helps to alleviate symptoms of indigestion. Squeezing fresh lemon juice into water or herbal tea is the most simple way to incorporate this digestive aid into your routine.

Cinnamon

Cinnamon has been used for centuries for its anti-inflammatory and antimicrobial properties, making it beneficial for soothing the digestive system, reducing bloating and gas, as well as helping the body to balance your blood sugar level after all of that extra sugar and overindulgence. Sprinkle cinnamon on oatmeal, yogurt, or add it to smoothies for a flavorful digestive boost.

Oregano

Oregano contains compounds that works to relax the muscles of the digestive tract, reducing cramping and aiding in the digestion of fats. Try adding oregano to homemade salad dressings, roasted vegetables, or incorporating it into soups and stews.

Licorice Root

Licorice root is known for its soothing properties on the digestive tract helping alleviate symptoms of indigestion and heartburn, and its ability to promote the production of mucus, which protects the stomach lining. As well as easing discomfort in the form of constipation. Take as a tea, in supplement form, or eat natural licorice.

Activated Charcoal

Activated charcoal can help alleviate gas and bloating by binding to toxins and gas in the digestive tract, allowing for their elimination. You can take after meals to reduce bloating and discomfort. Available in supplement form.

Dandelion Root

Dandelion root has mild diuretic properties and works to support liver function, aiding in the detoxification process and promoting healthy digestion. Dandelion root tea is a popular way to consume this herb, but it’s available as a capsule too.

Nettle Leaf

Nettle contains compounds that reduce inflammation in the body including the digestive tract, making it beneficial for those with inflammatory digestive conditions. It can be consumed as a tea, or easily incorporated into soups, and used as a leafy green in cooking (just treat it as you would normally cook spinach!).

Burdock Root

Burdock root has been traditionally used for centuries to promote detoxification and support liver health, which in turn positively impact digestive function, working to cleanse and reset your digestive system. It’s usually consumed as a tea or as part of a traditional herbal blend.k

Foods to Avoid While Digestion Heals

As an additional bonus, while incorporating digestive-supporting herbs, foods, and spices into your routine, it's equally important to be mindful of the foods that may exacerbate digestive distress and hinder the healing process.

While your digestive system is in a reset mode, consider avoiding the following foods, or at least reducing consumption to a minimum:

1. High-Fat Foods

Foods that are high in unhealthy fats, such as fried foods, creamy sauces, and fatty cuts of meat, can be harder for the body to digest, potentially leading to discomfort and bloating.

2. Sugary Treats

Baked goods, candy, and desserts high in refined sugars can disrupt the balance of gut bacteria and lead to gas and bloating. These foods can also trigger inflammation in the digestive tract.

3. Spicy Foods

Spicy dishes, particularly those containing hot peppers or robust spices, may irritate the stomach lining and lead to acid reflux or discomfort, especially during the healing process.

4. Processed Foods

Highly processed foods that are low in fiber and high in artificial additives and preservatives can be taxing on the digestive system and may contribute to digestive issues.

5. Alcohol and Caffeine

Both alcohol and caffeine can irritate the stomach lining and contribute to inflammation in the digestive tract. Limiting or avoiding these substances can help support healing.

6. Carbonated Beverages

Carbonated drinks can cause bloating and gas due to the release of carbon dioxide in the digestive system. Avoiding these beverages can help minimise discomfort.

By being mindful of the foods that may exacerbate digestive issues, you can better support the healing process and allow your digestive system to reset effectively.

Embracing a balanced, whole foods-based diet rich in natural, unprocessed ingredients can make a huge difference in restoring your digestive system to full health. Not to mention improving how you feel — if you notice a big difference, cutting out these foods, it may be something to think about long term for your overall health and wellbeing too.

As always, you need to take notice during these crimes of change, listening to your body's cues and making adjustments based on your individual needs and tolerances as you go. This is key to nurturing your digestive wellbeing (as well as building your wellbeing & health in any way).

Taking time to nurture and repair your digestive health, when you notice your feelings, sluggish and things aren’t functioning as normal is essential for protecting your long-term health and overall wellbeing.

By nurturing your digestive health now, you can step into the Spring feeling rejuvenated and balanced.

xo Emily