Is Holiday Chaos Causing Your Digestive Upset?
The holiday season is supposed to feel magical…
But for many women, it feels more like pressure, rushing, and digestive chaos. Here me out!
If you’ve noticed more bloating, irregular bowels, heartburn, cravings, or just feeling “off,” it’s not your imagination.
Stress has a direct impact on your digestive system, especially during the holidays.
As moms, our day-to-day is already jam-packed. And then we add a holiday on top of it. Not just any holiday… CHRISTMAS.
Jesus’ birthday. Holiday parties. Christmas markets. School concerts. Workshops. “Casual” visits from friends that somehow turn into three bottles of wine.
And then there’s the mental load:
Who am I buying for?
How am I stretching an already maxed-out budget?
What am I serving for Christmas Eve dinner… AND Christmas dinner?
The list continues and I know YOU know exactly what I mean.
So is it possible that this “off feeling” you have isn’t random at all…
but a sign your digestive system is overwhelmed, too?
Let’s break down why this happens, how to recognize the signs, and how to break the cycle so you can feel calm, nourished, and in control again.
The Stress/Digestion Connection
Your body has two main modes:
➤ “Rest & digest” (parasympathetic)
— where digestion thrives, blood flow goes to the gut, enzymes are released, and your system breaks down food with ease.
➤ “Fight or flight” (sympathetic)
— where your body thinks you’re in danger and shuts down digestion because survival comes first.
During the holidays?
Most women are unintentionally living in fight-or-flight mode, even without realizing it.
Rushing, multitasking, emotional load, shopping, social events, late nights, extra sugar, and the pressure to “do it all” keep cortisol elevated…
…and when cortisol rises, digestion slows.
How Stress Shows Up in Your Digestive System
When cortisol is high, your body:
Reduces stomach acid → causing bloating, burping, reflux
Slows gut motility → constipation or irregularity (allowing toxins to recirculate causing MORE havoc in the body)
Tightens abdominal muscles → cramping or tension
Disrupts beneficial gut bacteria
Increases inflammation → making you more reactive to foods
Triggers sugar + carb cravings
Stress doesn’t just bother your mind - it changes your gut chemistry. ( when you have weak HCL levels, your more prone to illness, your more prone to nutrient deficiencies AND elevated anxiety )
Why Stress Triggers Cravings (and Why It Spikes Insulin)
If you’ve asked yourself:
“Why am I craving sweets more?”
“Why do I want comfort foods at night?”
“Why am I snacking when I’m not hungry?”
It’s not lack of willpower.
It’s physiology.
Here’s what happens:
Stress raises cortisol.
High cortisol signals your brain to seek quick energy → carbs, chocolate, baked goods.
You reach for the “feel-good” foods.
Insulin spikes to deal with the sugar.
Blood sugar drops afterward → leading to MORE cravings, fatigue, irritability. (remember the bigger the spike the bigger the drop!! )
The cycle repeats.
This is why so many women feel “out of control” around food during the holidays, your body is trying to cope with stress, not “sabotage” you.
The Vicious Cycle
Stress → Digestive upset → Cravings → Elevated insulin → More cravings → More stress
If not brought back into balance, this cycle can lead to:
Weight loss resistance
Fatigue
More inflammation
Irregular digestion
Hormonal symptoms (PMS, mood swings, sleep issues)
But the good news?
You can interrupt it, gently, effectively, and without restriction.
How to Break the Stress–Cravings–Digestive Cycle
Here are simple, actionable steps to help you regain balance:
1. Eat in a “Rest & Digest” state
STOP doing 1000 things while you eat, BREATH before you take your first bite. Allow your mouth to salivate
Before eating:
✔ 5 deep belly breaths
✔ Sit down (no multitasking)
✔ Relax your shoulders
This alone can dramatically improve digestion. Remember digestion starts in your mouth!
2. Prioritize protein + produce
Every meal should anchor:
✔ Lean protein
✔ High-fibre veggies
This keeps blood sugar steadier → fewer cravings → better energy → calmer digestion.
I know I say this one alot! But you need to hear it again and again and again!
3. Slow your bites
Chew 15–20 times.
This reduces bloating, improves absorption, and signals fullness naturally.
Try this for fun, how many times do you currently chew your food? Is everything mush before you sallow? You should have NO chunks when you sallow.
4. Support your nervous system daily
Pick TWO-
Walk outside (this one is huge, especially this time of year when we have such little daylight)
5 minutes of stretching
Legs up the wall
A warm herbal tea ritual
10 minutes of quiet
Small nervous system resets lower cortisol more than you think. You cannot expect to have good circulation when you sit for 7 hours a day. Get up and move your body.
5. Choose strategic holiday treats
You don’t need to avoid the fun foods.
Just be intentional:
Eat meals first!
Choose your favorites ( for me, I will always pick stuffing over mashed potatoes!)
Don’t graze all day (your not a cow, eat your meal and be done. The same goes for appetizers at a party. Build your plate and be done!)
Drink water between events ( you cannot drink enough water period!)
6. Catch yourself in the cycle
Ask yourself:
“Is this physical hunger… or stress hunger?”
A 10-second pause shifts you from reaction to intention.
You Deserve to Enjoy the Season - Without Digestive Chaos
Your body is not working against you.
It’s giving you signals that it’s overwhelmed and with the right support, you can calm the chaos and feel like yourself again.
If you want more personalized guidance, tools, and a plan built around your hormones, digestion, and metabolism, my Metabolic Balance Program is a powerful place to start. I have a few spots left for December! Get your initial assessment done this month so when January hits, your ready to go with a plan specifically designed for you!
Here for you,
xo.
Toddia
