Managing Gut Health During the Holidays: Stress, Diet, and Diaphragmatic Breathing

In this Science Quickly episode, gastroenterologist Kathryn Tomasino discusses how holiday stress, eating patterns, and alcohol impact gut health. She explains the brain-gut connection, why stress disrupts digestion, and how to protect gut function during festive seasons. Practical tips include slowing down meals, choosing minimally processed foods, taking a post-meal walk, and practicing diaphragmatic breathing to balance the gut-brain axis.

Overview: Gut Health and Holiday Stress

The discussion centers on how stress and the holiday season influence digestion. Kathryn Tomasino explains that the gut is a "second brain" rich in neurons and immune activity, and that stress triggers the sympathetic system, diverting energy away from digestion and triggering symptoms like heartburn, diarrhea, or bloating. The host highlights common holiday pressures and the risk of overeating, especially with ultra-processed foods that can worsen GI discomfort. A key takeaway is that gut health depends on more than just diet; sleep, stress, and environment play substantial roles.

"Stress affects the gut in many ways because there is a brain-gut connection and the gut is the second brain." - Kathryn Tomasino, Associate Professor of Medicine

Overeating and Its Effects on the Gut

The episode examines what happens when we overeat, particularly during Thanksgiving and other holidays. Overeating stretches the stomach and can push on the lower esophageal sphincter, increasing reflux and chest discomfort. It also leads to bloating, gas, and uneven digestion. Tomasino notes that highly processed foods and excess sugar are more likely to be eaten past fullness, aggravating symptoms like diarrhea and abdominal pain. Strategies discussed include savoring a variety of foods in smaller portions and prioritizing minimally processed options such as sweet potatoes, Brussels sprouts, and lean turkey.

"Overeating can be uncomfortable and lead to bloating, gas, and acid reflux, especially with ultra-processed foods." - Kathryn Tomasino

Practical Strategies: Mindful Eating, Movement, and Breath

To protect gut health during celebrations, the guests emphasize four pillars of health: sleep, movement, nutrition, and time for relaxation. They advocate slow, mindful eating to enjoy foods without hitting the point of overfullness. A post-meal walk is recommended to aid digestion and regulate blood sugar. Diaphragmatic breathing is highlighted as a simple, effective technique to calm the autonomic nervous system, improve lower esophageal function, and promote regular bowel movements. The host suggests balancing festive indulgences with greens and vegetables, and recognizing that perfection isn’t the goal; consistency in core self-care practices matters most.

"Diaphragmatic breathing stimulates the vagus nerve and can improve GERD symptoms and bowel function, while also reducing the stress response." - Kathryn Tomasino