7 Ways To Support Your Gut And Improve Your Diet After A Holiday Weekend

Contributing Food Editor By Liz Moody
Contributing Food Editor
Liz Moody is a food editor, recipe developer and green smoothie enthusiast. She received her creative writing and psychology degree from The University of California, Berkeley. Moody is the author of two cookbooks: Healthier Together and Glow Pops and the host of the Healthier Together podcast.
Expert review by Ashley Jordan Ferira, Ph.D., R.D.N.
mbg Director of Scientific Affairs
Ashley Jordan Ferira, Ph.D., R.D.N. is Director of Scientific Affairs at mindbodygreen. She received her bachelor's degree in Biological Basis of Behavior from the University of Pennsylvania and Ph.D. in Foods and Nutrition from the University of Georgia.
Woman Holding a Water Glass while Intermittent Fasting
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Summer is filled with joyous memories and tasty food galore (hot dogs! tasty sides! ice cream!). While there's nothing wrong enjoying all the tasty treats summer has to offer, you may notice your body feels a little...off after a weekend of festivities.

mbg believes in a life filled with balance, rather than restrictive detoxes or a deprivation-based mindset. That said, it can be an act of self-care to gently nourish your body after a weekend of not-so-healthy food. To help you support your body, some of the country's best health experts share simple ways they like to promote a healthy gut and diet, particularly after a summer holiday:*

1. Focus on fluid and fiber.

"If I'm feeling sluggish after a holiday weekend or like I could have taken it a little easier on some of the summer treats, I generally focus on fluid and fiber to help get my digestion back on track. I drink plenty of water and incorporate high-fiber foods, including vegetables, fruits (especially berries), nuts, seeds, and avocado. The transition of late summer into early fall is also a great time to throw out anything not-so-healthy in your fridge, freezer, and cabinets or to weed out any expired items. I like to restock with healthy staples that will help make it easy to stay on track with good habits come fall." 

Jessica Cording, M.S., R.D., CDN mbg Collective member and author of The Little Book of Game Changers: 50 Healthy Habits for Managing Stress & Anxiety 


2. Incorporate a probiotic.*



Four targeted strains to beat bloating and support regularity.*

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"To promote regular digestion and ease bloat, consider taking a high-quality probiotic each morning with [a] breakfast smoothie. Making this a part of your routine can also help build a healthier gut microbiome."*

Taz Bhatia, M.D., mbg Collective member and board-certified physician

3. Drink more water.

"I always try to make sure we're drinking enough water. We often mistake dehydration for hunger, so staying adequately hydrated can actually curb excess food intake. Not only that, but it also flushes out the system, getting rid of unwanted materials. I aim for 1.5 to 2 liters of water per day. The best way to drink that much is to keep a large refillable canteen on me at all times to sip throughout the day. I aim to refill it as many times as it takes to hit my water intake goal." 

—Allison (Aaron) Gross, M.S., RDN, CDN, founder of Nutrition Curator


4. Make a cleansing drink.

"My favorite thing right now is bubbly cleansing mineral water. Make or buy sparkling water, and put a dropper-full each of chlorophyll and trace minerals in there. It's a really easy way to get your minerals in, support the liver, and get hydrated!"

—Courtney Swan, M.S., and founder of Realfoodology

5. Cook at home.

"If I am feeling like I need to get back on track after some summer festivities, I keep a few fundamental tactics in mind: hydration; more home-cooked meals; low-inflammatory; whole foods; and blood sugar balance. That involves healthy fats, moderate protein, high-quality carbohydrates. As long as I stay nutritionally aligned with these principles, I know I can't go wrong. A question I have also started to ask myself before eating is, 'Will my body be grateful for what I am about to put into it?' Not only does this help me look at food through the lens of nourishment, rather than restriction, but bringing more intention and mindfulness to my meals helps prevent the cycle mentality." 

Sara McGlothlin, holistic nutritionist, founder of SaraMcGlothlin.com


6. Take a break from not-so-healthy foods.

"Because fresh produce is always at its most swoon-worthy in the summertime, I usually stay pretty healthy with my weeknight eating. Weekend or holiday drinks and dessert, on the other hand...not so much. My favorite way to reset is by giving my liver a little break by removing its three biggest vices—sugar, alcohol, and caffeine—for a week."

—Phoebe Lapine, mbg Collective member and founder of Feed Me Phoebe

7. Sip bone broth.

"Since your gut is the foundation of your health, I try to work on boosting my microbiome health, so I'm prepared before fall and cold season hits. I love sipping on bone broth with every meal and upping my intake of probiotic-rich foods like sauerkraut, to get in more good immune-boosting bacteria."

Will Cole, D.C., mbg Collective member and author of Ketotarianbi


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