The holiday season is upon us and it’s truly the best time of the year! Time with family and friends that you may not have seen for a while, breaks from work, and let’s not forget about all of the delicious food we get to enjoy! Unfortunately, some of the holiday staples aren’t all that great for our gut microbiomes. So today we are going to give you some suggestions for the best holiday dishes to support and restore your microbiome for the most wonderful time of the year.
How to Make Sure Your Holiday Recipes Support Your Health (Rather than Destroy It)
The best tip we can give you is to make sure that you have a lot of plant content in your foods. This provides your body with nutrients, minerals, and phytochemicals that allow your body to work properly.
Spice (and Herb) it Up!
Spices and herbs are the best way to add extra flavor and nutrient content to your food. By using different spices and herbs in your foods, you don’t need to use quite as many processed flavor additives. Some of the most common spices and herbs to use this time of the year include:
- Peppermint
- Ginger
- Cinnamon
- Clove
- All-spice
- Star anise
- Thyme
- Sage
- Rosemary
- Cardamom
- Nutmeg
- Coriander
- Fennel
- Vanilla
Many of these spices are warming which is great for the winter season. They also are great immune boosters which our bodies need this time of the year. So whether you add them to your main dish or your desserts, keep your spice rack full to keep you and your family’s gut microbiomes supported.
Natural Fruit Juices/Wines
In addition to food, this time of the year there is an increase in alcohol intake. Between holidays and football season, there are a lot of times when people are drinking more.
Make sure you’re also getting natural fruit juices for your punch and using healthy wines for your sangria or grown-up drinks. These are great options to get more polyphenols that can help your body deal with any alcohol-related cellular damage.
In-Season Produce for Side Dishes
Winter squashes are great to add to the menu this time of the year. They are hearty vegetables that keep your body full and energized. They’re rich in polyphenols and fiber and all of the good things to feed your gut bacteria. Make sure you have several dishes to serve with all the different types of fruits and vegetables this time of the year has to offer. Some of the best things to include are:
- Zucchini
- Pumpkin
- Citrus fruits
- Cranberries
- Carrots
- Squashes (acorn, butternut, etc.)
- Nuts and seeds are a surprisingly great source of polyphenols and they can be snuck into most meals! (chestnuts, walnuts, pecans, pepitas, etc.)
Homemade Probiotic-Rich Foods
This time of the year we are more likely to be using family recipes. See if you have a family probiotic-rich recipe you can try out for your family and friends this year. This will help support their microbiomes without the added junk that store-bought options are riddled with.
- Sauerkraut
- Kimchi
- Kombucha
- Miso
- Yogurt
The Best Holiday Proteins
While you can add spices and herbs to vegetables, sometimes you just really need that protein on your plate. For Thanksgiving, the go-to is often turkey or ham, and truthfully turkey is one of the best proteins you can give your family! The high levels of tryptophan make turkey great for your gut health — especially for those who suffer from colitis.
Some other great protein sources are:
- Eggs
- Poultry
- Lean beef
Best Holiday Appetizers to Support and Restore Your Microbiome
Appetizers are kind of like breakfast — they set the tone for what your body is going to crave the rest of the time you’re eating. So pick appetizers that are nutrient-dense and low on sugar.
Some of our favorite appetizers to support your gut health are:
- Holiday Charcuterie Board
- Crab Stuffed Mushrooms
- Roasted Beets, Goat Cheese, and Walnut Appetizer
- Spinach, Walnut, Bleu Cheese, and Pear Salad
- Fennel and Mandarin Salad
- Crispy Baked Beet Chips
- Butternut Squash Soup
Many of these options are great for not only appetizers but potluck-style meals and snacks, too!
Best Holiday Main Dishes to Support and Restore Your Microbiome
The main dish is often fairly basic and is then complimented by lots of great side options. These main dish suggestions are packed full of flavor and polyphenols that provide your dish and body with added nutritional value.
- Oven-Roasted Chicken with Rainbow Carrots
- Holiday Ham
- Low-Carb Veggie Lasagna — this one is not really a normal holiday dish, but it’s great as a potluck option
Best Holiday Side Dishes to Support and Restore Your Microbiome
The side dishes always add the pizazz to your plate. These are some of our favorite ways to add (healthful) flavor to your meal. They all contain healthy, in-season produce that keeps your gut microbes extremely happy.
- Holiday Spiced Carrots
- Zucchini and Smoked Gouda Au Gratin
- Pan Roasted Acorn Squash
- Decadent Creamed Spinach
- Baked Sweet Potato With Freshly Made Cinnamon Butter
Best Holiday Desserts to Support and Restore Your Microbiome
And we’ve saved the best for last! You can’t have a holiday celebration without some sweet treats to complete the day. These are some of the healthier options for holiday desserts. Our chefs are mindful about the amount of sugar and unhealthy additives that can disrupt your gut health. So check out some of these great recipes that contain polyphenols and less sugar than most of your traditional treats!
- Holiday Chocolate Walnut Cranberry Cookies
- Apple Cranberry Cobbler
- Organic Peach Cobbler
- Mini Crustless Pumpkin Pies
- Sugar-Free Cheesecake
Best Holiday Desserts to Support and Restore Your Microbiome
If you get sick of turkey sandwiches, here are some great options to substitute your holiday leftovers into. This way you don’t have to feel guilty about the food going to waste and you have a little more variety to your post-holiday meals.
Enjoy the holiday season without going excessively off-track with your health. Let us know your favorite tips for enjoying without falling off in the comments below!
Check out some of our other articles for keeping healthy during the holidays here!
- Holiday Gut Health Guide
- How to Deal with the Top Holiday Stressors
- Does Holiday Binge Eating Affect Your Health?