The holiday season is a time marked by joy, community and memories — and at the center of just about every celebration is usually lots of food.
After days of full plates, desserts and alcohol your gut can feel out of whack. But there is a way to enjoy this time with friends and family without triggering uncomfortable symptoms like bloating and indigestion.
Over the past two years, nutritionists, doctors, and gut health experts have shared with CNBC Make It the healthy foods they incorporate into their own diets for better gut health—and what they encourage you to eat, as well.
These foods — like grapefruits, pickles, and leafy greens — are easy additions to your favorite holiday meals.
Add these gut-healthy foods to your holiday spread
1. Citrus fruits
“Citrus fruits are an excellent source of antioxidant vitamin C and contain a good amount of fiber,” Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist, wrote in an article for CNBC Make It early this year.
“This combination supports the gut, brain, and immune system,” she said.
Consider citrus fruits like:
OrangesLemonsLimesGrapefruitsYuzuKumquats
“They’re also high in flavonoids and carotenoids — antioxidants that protect your cells and support your immune system,” Michiko Tomioka, a certified nutritionist and longevity expert, wrote for CNBC Make It last month.
Research shows that flavonoids can also improve the health of your gut microbiome.
2. Fermented foods
Fermented foods are full of probiotics, “the beneficial bacteria that can help improve gut health and lower inflammation, and defend against the bad bacteria that creates inflammation in the gut,” Daryl Gioffre, a gut specialist and functional nutritionist, told CNBC Make It in 2023.
Fermented foods to consider include:
MisoKimchiSauerkrautKefirPickles
Fermented foods have also been associated with immunity-boosting properties, “which is important during the holidays,” registered dietitian Caroline Margolis told CNBC Make It two years ago.
3. Leafy greens
Green leafy vegetables are rich in folate, which is a B vitamin that can have positive impacts on brain health and lower the risk of depression. Rich in fiber, they’re also a great choice for boosting your immune system and maintaining a healthy microbiome, according to Naidoo.
Some examples of leafy greens are:
KaleSpinachSprouts, particularly broccoli sproutsLettuces
“In the winter, it’s quick and easy to toss in some spinach just before eating my favorite Tuscan bean stew so the leaves meld into the hot liquid,” Naidoo wrote. “And I make crispy chips out of baby spinach and kale for a great afternoon snack.”
4. Fiber-rich foods
Around 5% of Americans get enough daily fiber, according to a 2016 analysis published in the American Journal of Lifestyle Medicine. Yet the nutrient is extremely vital for a healthy gut.
“The gut has a favorite food, and that favorite food is fiber,” Dr. Kellyann Petrucci, a certified nutrition consultant and New York Times best-selling author, said in an interview last year.
“If you don’t get enough fiber, then the bugs, or the microbes that are very important [and] that line your entire gastrointestinal system, they don’t get what they need. So they don’t have that good material to chomp on [and] they start chomping on the gut lining.”
This leads to “leaky gut,” or huge cracks in the lining of your gut that can invite in toxins and cause inflammation, according to Harvard Health Publishing.
“So it’s just something that we need to keep in check,” Petrucci said. “Fiber happens to be an easy way that we can do that.”
A few fiber-rich foods that you can try are:
ApplesSquashSweet potatoesAvocadosQuinoaSeeds including flax seeds, sunflower seeds and chia seeds
“You want to make sure you get fiber-rich foods every day,” Petrucci said.
Always consult your doctor or a qualified healthcare professional before making any changes to your diet.
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