Michael Hartman, PhD, Vice President of Research & Development at Plexus Worldwide

Thanksgiving means stuffing – in more ways than one. It’s a holiday centered on family, gratitude, and of course, feasting. From buttery mashed potatoes to pumpkin pie piled with whipped cream, Thanksgiving meals are famous for indulgence. But that indulgence often comes with a price: a spike in blood sugar, an overstuffed feeling and that inevitable drowsiness after dinner. Add in colder weather — which triggers hormonal changes and natural cravings for calorie dense comfort foods — and it’s easy to see why many people feel sluggish.   

As an expert in human physiology, I’ve spent years studying how our energy system, metabolism, and digestion interact. The good news is that you can still enjoy all your favorite Thanksgiving dishes without the uncomfortable aftermath. These simple diet and lifestyle strategies can make a major difference in how your body responds to that holiday spread. Remember, balance is key. 

Fiber is Your Friend 

A great strategy is to consider fiber, as it promotes satiety and helps you feel full longer. Insoluble fiber also helps the digestive system run smoothly, and this slower digestion helps stabilize blood sugar.

A fiber-rich breakfast on Thanksgiving morning, like oatmeal topped with berries or a slice of whole grain toast with avocado, can set you up for success later in the day. By slowing digestion, fiber helps stabilize blood sugar and prevents the dramatic highs and lows that lead to energy crashes. 

 Protein Before Carbs 

Several universities have conducted research on the beneficial combination of eating protein and veggies before carbs, as the process leads to a more gradual rise in blood sugar, instead of a spike.  

In fact, a study published in Diabetes Care found that starting a meal with protein and veggies had a notable impact on post-meal glucose and insulin levels. This doesn’t mean skipping your favorite mashed potatoes or stuffing. It simply means saving them for later in the meal. Interestingly, some nutrition experts theorize that restaurants serve bread first because the quick carbs stimulate appetite before the main course arrives. 

This theory also applies for the “dessert first” folks who like to eat their sweets before the rest of their meal. 

Hydrate 

Staying properly hydrated will keep everything running in the digestive system. It’s recommended to drink water at least 30 minutes before the big meal, which can help prevent overeating. 

Water also flushes out excess sodium and helps to prevent bloating. Warm water can also help your digestive system. A mug of peppermint tea might be the best option for anyone with a sensitive stomach to ensure you’re combatting stomach upset. 

And if you’re very sensitive to food, experts recommend limiting alcohol consumption to a small glass. An alcoholic beverage can overwhelm the enzymes in the stomach and create more imbalance and inflammation. Your healthy gut bacteria will be happy to swap wine for water if you’re taking on a very large meal at the same time. 

Pre and Probiotics are Key 

There are a few steps you can take to prep your gut before Thanksgiving. Probiotics and prebiotics can be helpful to reduce bloating and maintain gut balance. You can either take a supplement before your meal or eat foods high in prebiotics (bananas, whole grains, and garlic) or probiotics (kimchi, kefir, and yogurt.) Keeping your gut bacteria healthy can also increase your immunity to fight the flu season, so it’s more than simply feeling good. 

Another great option is to have an antacid on hand to treat heartburn, indigestion, and an upset stomach. To avoid heartburn, I recommend not immediately laying down after your big meal. Stay seated or standing for about 30 minutes to aid in digestion. 

Post-Meal Routines 

If you’ve had your meal and are still feeling like you could be rolled out of the room in a wheelbarrow, a simple 15-minute walk will do wonders to help you digest your meal. Walks stimulate gut movement, reducing gas and regulating blood sugar. It’ll help ease any gut pain associated with bloating and is a good way to spend more time with family.

This Thanksgiving, be sure to enjoy every bite of your meal with your family. Just take a few smart steps before and after to keep your microbiome happy and energy steady.