While Holi is now over, the festive spirit stays, and all the get-togethers and fun you had with friends and family may make you end up overeating - especially foods that are packed with sugar, fat, and alcohol. Not only does it disrupt your gut health, but it also triggers severe digestive issues like bloating, acidity, and irregular bowel movements. For those who already suffer from digestive conditions like Irritable Bowel Syndrome (IBS), festive eating habits may worsen symptoms and lead to prolonged discomfort.
The human gut contains trillions of microorganisms collectively known as the Gut Microbiome. These microbes play a crucial role in digestion, immunity, and overall health. According to studies, the gut microbiome can change rapidly in response to diet. Even a few days of consuming foods high in refined sugar and unhealthy fats can alter the balance of gut bacteria. During festivals, diets often include:
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According to Dr. Dhar, one major reason festive diets disrupt digestion is the drop in fibre consumption. Fibre-rich foods such as fruits, vegetables, and whole grains support bacteria that produce butyrate, a short-chain fatty acid essential for maintaining gut health. Butyrate helps:
IBS leads to a huge digestive discomfort
Many people try to “reset” their digestion after festivals with strict detox diets or cleanses. However, experts say most extreme cleanses do not restore microbial diversity. Instead, recovery requires nourishing the gut with healthy foods that support beneficial bacteria. Recommended foods for restoring gut health include:
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