The Thanksgiving Survival Guide

Simple Steps for a Gut-Happy, Energized Holiday

This Thanksgiving, feeling good doesn’t require an overhaul, just a few thoughtful choices. By combining fiber-rich food upgrades, movement, connection, and restorative rest, you can support your gut, your mood, and your overall well-being while still enjoying every holiday favorite.

1. Nourish: Gut-Healthy Holiday Food Swaps

• CHOOSE WHOLE GRAINS
  Swap in whole grain breads for stuffing or rolls to add fiber that supports digestion.

• BOOST CLASSICS WITH FIBER
  Stir fruits, vegetables, or nuts into stuffing, casseroles, or roasted sides for extra texture and nutrition.

• MAKE VEGGIES THE STAR OF YOUR TABLE
  Add colorful roasted vegetables, salads, and seasonal sides to keep your plate balanced and fiber-rich.

• OPT FOR FRUIT OR NUT BASED DESSERTS
  Apple crisp, pecan pie, baked pears, or berry dishes offer sweetness with a fiber boost.

2. Get Moving

• SET ASIDE 30 MINUTES FOR MOVEMENT
  A brisk walk, stretching session, or kitchen dance break helps support digestion, mood, and energy.

• MAKE IT SOCIAL
  Movement + connection = a double wellness win. Join a local turkey trot, plan a family walk, or get outside together after dinner.

3. Restore

• PRIORITIZE A GOOD NIGHT’S SLEEP
  Rest before and after the holiday helps regulate digestion, reduce stress, and keep your energy steady.

• CREATE A SIMPLE WIND DOWN RITUAL
  Light reading, herbal tea, or unplugging an hour before bed can make all the difference.

Bringing It All Together

With this Thanksgiving plan, small choices such as simple food swaps, active movement, meaningful connection, and solid rest work together to make your holiday more vibrant, more balanced, and just as delicious.