The holidays and food sensitivities

The holidays are in full swing and you know what that means: parties, family gatherings, and plenty of food and sugary desserts! While it is fine to indulge, if you have food allergies, food sensitivities, or just simply don’t want to awaken your sweet tooth, this time of the year can be tricky to navigate. Even if you don’t have a problem with sugar cravings or food intolerances, December can wreak havoc on your weight loss or fitness goals.

First of all, it’s important not to beat yourself up if you indulge this season! Punishing yourself for eating the “wrong” thing can set you up for problems down the road, enforce the shame of “diet” culture and take you down the road of disordered eating.

As for tips for navigating the holidays with food sensitivities, I’m not talking about full-blown food allergies here. If you have one, you know what will or will not trigger allergy symptoms and what to avoid. When I refer to food sensitivities, I’m referring to non-life-threatening digestive or inflammatory reactions to eating a specific food type, like the gut upset that occurs when a lactose intolerant person consumes dairy.

People who suffer from intense sugar cravings can also benefit from a measured approach to seasonal parties. You may have gotten your blood sugar regulated, your adrenal issues managed or your sweet tooth shelved by doing a reset like the Whole 30, or by simply eliminating added sugars and sweeteners. You might be afraid that the holidays might re-awaken that “sugar dragon” sleeping inside you, and undo all the progress you’ve made with your energy levels. These tips can also benefit you!

Finally, you might just be concerned about how holiday indulgences might affect your weight loss or fitness goals. I suggest not worrying too much about it and indulging, if you choose to do so. Just be mindful of what you eat and enjoy!

If you really would be devastated that you’ve gained weight in early January, then follow the tips below, for people with food sensitivities. Perhaps adjust them to fit your needs, whether it’s calorie intake or maintaining your macronutrient ratios. Visualize yourself waking up on January 2nd with five extra pounds. Are you okay with that? That’s completely fine, and you might not even gain an ounce! But if you would be upset, then be extra mindful about your food intake this season, without punishing yourself if you eat something “bad.”

Here are a few things you can do to get through the season without much disruption to your system:

 Eat before you go to a party

This is a popular tip, and for good reason! If you know there will be goodies at a gathering that will either include an ingredient that might trigger flares for you, or you simply want to avoid sugary treats that evening, fill up on nutritious food before you go to the party. Choose nutrient-dense, whole food that fills you up and leaves less temptation for your aunt’s fudge or the cheese plate!

Exercise beforehand

If you’re worried mainly about calories, this can help ease your mind. Engaging in 20-30 minutes of cardiovascular exercise can burn calories and make you feel better if you do indulge. However, sometimes intense exercise can cause you to be hungrier than normal, so if you know you need to eat after you workout, having a small amount of protein or a starchy carbohydrate might save you from consuming an entire pumpkin pie! 

 Navigating the party 

First of all, it is always ok to say “no” to treats you know will aggravate you. If gluten bothers you, go ahead and decline the brownies a co-worker may offer you at a corporate party. No one will care. But if you want to avoid such conversations, try changing the subject to talk about a newsworthy event, call attention to an accomplishment of a nearby peer, or simply ask people about their holiday plans. Everyone loves to talk about themselves, so engage people in their favorite subject and they will forget to offer you the cookies!

If you don’t want to consume alcohol, but want to avoid talking about it, you can always get a glass of sparkling water or club soda at the bar, and walk around with it. No one will know or care that you aren’t consuming a gin and tonic.

Try a mini-reset

If you’ve been indulging – it’s okay! If, however, you are noticing an increase in inflammatory flares, general fatigue, G.I. issues or gut dysfunction, or simply feel that your sweet tooth has gotten completely out of control, try a 3-day reset! You don’t have to do a full three-week or 30-day detox or food sensitivity diet to reap the benefits in the short term. Simply try a 3-day version of your favorite reset, or just consume nutrient-dense, whole foods that you know don’t cause you problems, and/or avoid sugar and sweeteners, for 3 days. This will help “reset” your system and settle down your stomach, bowels, flares, or blood sugar spikes. 

Start a food diary

It might be helpful to notice what foods increase your symptoms at a time when many of us eat food to which we might be sensitized! So, the holidays may be a good time to start a food diary, especially if you are planning to do food sensitivity testing in the new year. Noting which foods affect you in ways you aren’t happy with can help you, and your doctor or nutritionist, pinpoint exactly what affects you. You also might find that some foods you thought affected you, really don’t! Sometimes avoiding a food group to which we aren’t intolerant for too long, may cause us to develop antibodies against it, increasing our chances of more food intolerances. So, if you don’t notice a problem after eating gluten for a few days this season (when you normally avoid it), you might be able to reintroduce it into your diet with no problem, if you choose to do so!

In the end, the most important thing is to avoid feeling “guilty” or “bad” about anything you eat, so enjoy the season without shame!