Be good to your gut this Holiday period
How to Be Good to Your Gut This Christmas
Christmas is meant to be enjoyed — and that includes the food and drink. But for many of us, the festive season also brings bloating, heartburn, sluggish digestion and that all-too-familiar "I've eaten too much" feeling. The good news is that being kind to your gut over the holidays doesn't mean giving up the things you love. A few small, evidence-based habits can make a real difference.
Here's a practical guide to looking after your digestive system this Christmas, including some honest answers about where supplements do — and don't — fit in.
Why Christmas can be tough on your gut
Several things tend to converge at this time of year and put extra demand on the digestive system:
- Bigger portions and richer food. Fattier meals empty from the stomach more slowly, which can leave you feeling heavy and increase the risk of acid reflux.
- More alcohol. Alcohol relaxes the muscle at the top of the stomach (the lower oesophageal sphincter), which is one of the most common triggers for heartburn.
- Disrupted routine. Late nights, irregular meal times and travel can affect digestion and the gut microbiome.
- Less movement. A lot of us sit more over the holidays, which can slow gastric emptying and contribute to bloating.
- Stress. Christmas is genuinely a stressful time for many people. The gut–brain connection is real, and stress can worsen IBS-type symptoms and heartburn.
Simple habits that genuinely help
None of these are dramatic, and that's the point. Small, consistent choices through December tend to do more for your gut than any single product or supplement.
Slow down at the table
Eating quickly is one of the biggest avoidable contributors to indigestion and bloating. Putting your fork down between bites, chewing thoroughly and giving yourself time to feel full helps your stomach do its job and reduces the chance of overeating.
Don't skip meals before a big feast
It feels counterintuitive, but skipping breakfast and lunch to "save room" for Christmas dinner tends to backfire. You arrive at the table ravenous, eat faster, and overshoot. A normal breakfast and a light lunch make the main meal feel more enjoyable, not less.
Stay hydrated — especially around alcohol
Alternate alcoholic drinks with water. It helps your liver process alcohol, reduces the next-day fog, and supports healthy digestion across the day.
Move gently after big meals
A 10–20 minute walk after Christmas dinner can help with gastric emptying and is genuinely supported by research. It doesn't need to be brisk.
Keep some fibre in the mix
Holiday eating can be heavy on refined carbs and light on vegetables. A handful of berries with breakfast, a side of greens with dinner, or a piece of fruit between meals helps keep things moving.
Know your personal triggers
For some people it's coffee on an empty stomach, for others it's spicy food, fizzy drinks or late-night cheese. Pay attention to what consistently causes you problems and adjust where it's easy to.
Where a collagen supplement fits in (and where it doesn't)
Let's be straightforward: collagen supplements are not a treatment for heartburn or indigestion, and there's no good clinical evidence they regulate stomach acid. If anyone tells you otherwise, they're overselling.
What collagen is, is a protein rich in specific amino acids — including glycine, proline and glutamine — that the body uses in the maintenance of various tissues, including the lining of the gut. There is some emerging research on hydrolysed collagen peptides and gut barrier function, but the evidence base is still small and early-stage. It's reasonable to view collagen as a general protein supplement that may have some supportive role, not as a fix for any specific digestive complaint.
If you already take a collagen supplement for skin, joint or general wellness reasons, Christmas isn't a reason to stop. If you don't, it's not the season to start one expecting it to prevent festive indigestion.
Kollo is a liquid marine collagen drink containing 10,000mg of Naticol® hydrolysed marine collagen peptides per dose, along with a complex of vitamins (B1, B5, B6, B7, B12, C and D3). It's Informed Choice certified, meaning each batch is independently tested for banned substances. Kollo recommends taking it daily for a full 12 weeks before judging results.
Marine collagen is derived from fish. If you have a fish allergy, this isn't the right supplement for you.
Frequently asked questions
Will a collagen supplement stop my heartburn?
No — and you should be cautious of anything claiming it will. There's no good clinical evidence that collagen supplements reduce stomach acid or treat reflux. Heartburn that happens regularly is worth talking to your GP about, because there are well-established treatments and underlying causes that should be looked at.
How can I prevent bloating after a big Christmas meal?
The most effective steps are simple: eat slowly, chew well, and go for a gentle 10–20 minute walk afterwards. Avoid lying down straight after eating. Loose-fitting clothes help too — there's a reason people instinctively undo the top button.
Is it safe to drink alcohol if I have a sensitive stomach?
Alcohol is one of the most common triggers for heartburn and reflux, so if you already have a sensitive stomach, moderation matters more than usual. Drinking water alongside alcohol, choosing lower-acidity options where possible, and avoiding drinking on an empty stomach all help.
Can I take collagen every day during Christmas?
Yes — hydrolysed collagen is generally well tolerated when taken daily as directed. If you have a fish allergy, avoid marine collagen specifically. If you're pregnant, breastfeeding or have a chronic health condition, check with your GP first.
When should I see a doctor about indigestion?
If heartburn or indigestion happens most days, lasts more than a couple of weeks, or comes with red-flag symptoms (difficulty swallowing, unexplained weight loss, vomiting, blood in stools, or pain that isn't settling), please see your GP rather than self-treating.
