Christmas is an indulgent time of year, packed with rich foods—many made with ingredients we may not usually eat and served in portions we wouldn’t normally give.
Nearly half of Americans (44 percent) said they experience stomach discomfort or bloating within two hours of eating anyway. More than half (51 percent) believe issues like bloating, discomfort or gas are normal, according to mBiota Labs, a medical food company.
But it doesn’t have to be that way. A couple of experts have told Newsweek how to build a gut-friendly Christmas plate.
One that’s half vegetables, a quarter protein, and a quarter starch such as potatoes or stuffing, was recommended by Arizona-based registered dietitian Kristen Carli.
It’s easy to get carried away at Christmas, turning simple ingredients into a show-stopping spread. But extras like cheese-laden cauliflower or soaking up gravy with bread rolls can be the kind of festive upgrades your gut doesn’t thank you for.
Carli and Dr. Sumana Moole, a gastroenterologist, told Newsweek what to keep on your plate this Christmas—and what to tweak.
Vegetables
Carli, who works for WOWMD, a U.S.-based health and wellness company, recommends roasted carrots and squash.
She said: “Vegetables are rich in fiber, which can help to boost digestion and the prebiotics help to feed healthy gut bacteria.”
Moole added: “Brussels sprouts, cabbage, and cauliflower are classic Christmas sides—but they’re also classic gas producers.”
She explained that these foods are high in FODMAPs—Fermentable Oligosaccharides, Disaccharides, Monosaccharides—a group of carbs that some people don’t digest well. They can draw extra water into the gut and ferment quickly, which may cause bloating, gas, stomach pain or diarrhea, especially in people with IBS.
She said: “This leads to fermentation in the gut, creating bloating and distension. If these are non-negotiable family favorites, keep portions small and cook them thoroughly.”
Tweak: To boost fiber without changing the spirit of the meal, Carli suggests adding extra produce to your sides such as mushrooms, celery, onion, or apples.
Meat
Turkey and ham are the most popular main dishes, each served during about half of U.S. Christmas dinners, according to Statista.
Both experts agree that poultry is a great choice. Carli said: “Ham on the other hand can be a bit high in fat.”
Moole, who owns Merus Gastroenterology & Gut Health LLC in Atlanta, said: “Lean poultry is gentle on the digestive tract and doesn’t significantly alter gastrointestinal motility.”
Tweak: If turkey is on the menu, Moole says a small change can make a big difference—she advises removing the skin to cut down fat and reduce the chance of an “exaggerated gastrocolic response that can trigger bloating or urgency in sensitive individuals.”
Potatoes
Potatoes often get a bad reputation, but a University of Michigan study suggests they aren’t all bad: while their digestible starch can spike blood sugar, they also contain resistant starch that acts like fiber. Because resistant starch isn’t digested by our enzymes, gut microbes break it down instead, producing compounds like butyrate that support health.
“Potatoes are surprisingly versatile for sensitive guts,” Moole told Newsweek. “If you make them ahead and reheat, you even increase resistant starch—often better tolerated and gentler on the gut.”
Tweak: Moole recommends keeping portions modest and making a couple of simple swaps: a small serving of mashed potatoes is often easiest on the gut, and using olive oil instead of butter adds a Mediterranean-style fat pattern linked to better digestion.
Sauces
High-fat gravies made from pan drippings can overstimulate the gut and worsen symptoms, Moole said.
Tweak: For the same comfort-food flavor with less fallout, Moole suggests going lighter—she said: “A lighter version made from low-fat broth or drippings skimmed of fat gives you flavor without the digestive backlash.”
Stuffing
“Traditional stuffing is delicious, but loaded with onions, garlic, and wheat—all common triggers due to a type of carbohydrate that plants use to store energy called fructans,” Moole said.
Even though they’re all called fructans, different plants make slightly different versions, and they can be digested and fermented differently in the gut.
Tweak: Moole says stuffing can stay on the table, but a few small changes may make it easier on the stomach. She suggests using gluten-free bread, adding plenty of herbs for flavor, and swapping heavy onion and garlic for gentler options like leeks or chives.
She said: “A gut-friendlier version uses gluten-free bread, fragrant herbs, and a small amount of low-FODMAP aromatics like leeks or chives. You preserve the classic feel while reducing the bloat factor.”
Dessert
For many, the main event is the dinner, and for those who still have room, a sweet treat may follow. Both experts said dessert can work if you choose carefully.
“Surprisingly, you can eat some apple or pumpkin pie as the filling in each of these actually has fiber,” Carli said.
She added that medjool dates are another easy way to add fiber to your Christmas menu.
“They are sweet, festive, and full of soluble fiber. One of my favorite ideas is to stuff them with goat cheese and walnuts for an appetizer,” she said.
Moole said: “Heavy cream-based desserts linger in the stomach and can worsen reflux or fullness.”
“Skip sugar-free candies or desserts containing sorbitol, which can trigger diarrhea and cramping.”
Tweak: To round off the meal gently, Moole suggests choosing a lighter sweet—think a small helping of baked fruit, a citrus-based dessert, or a dark-chocolate treat—so you still get that festive finish without overwhelming your gut.
Above all, the experts’ message is that small adjustments can reduce discomfort, but the holiday isn’t about perfection. Enjoying the meal, savoring favorite traditions, and spending time with family and friends is the main event—food is part of the celebration, not something to stress over.