The holiday season brings family gatherings, travel, rich meals, and plenty of opportunities to overindulge. While the festivities are enjoyable, they can be challenging for your digestive system—especially if you suffer from constipation, hemorrhoids, diverticulitis, or irritable bowel issues.
At Colorectal Clinic of Tampa Bay, our board-certified colorectal specialists help patients manage a variety of conditions including hemorrhoids, colorectal cancer, diverticulitis, and inflammatory bowel disease. This holiday guide blends clinical experience with scientific evidence to help you keep your gut happy and healthy all season long.
Why Holidays Stress the Digestive System
The typical holiday lifestyle—large meals, sweets, alcohol, decreased movement—can disrupt bowel regularity. Research shows that diets low in fiber contribute to constipation and straining (O’Brien et al., 2024; Xi et al., 2025). Fiber increases stool bulk and softness, making bowel movements easier and reducing hemorrhoid flare risk (National Academies of Sciences, Engineering, and Medicine, 2024).
Studies also show that adequate hydration is essential for fiber to function properly (O’Brien et al., 2024). Travel, alcohol, and salty foods can easily lead to dehydration—worsening constipation.
Tip 1: Build a Gut-Friendly Holiday Plate
Fill half your plate with fiber-rich foods. Evidence suggests 25–30g/day of fiber supports bowel regularity and reduces constipation (O’Brien et al., 2024). Great holiday choices include:
Roasted vegetables
Sweet potatoes
Whole-grain stuffing
Lentil-based dishes
Fresh fruit salads
If you have diverticulitis or IBD, ask your doctor whether a high-fiber or modified-fiber plan is right for you, as needs vary during flare-ups.
Tip 2: Stay Hydrated—Your Digestive Tract Depends on It
Without adequate fluids, fiber is less effective and may worsen constipation (National Academies of Sciences, Engineering, and Medicine, 2024). Alcohol and caffeine increase dehydration risk, so try:
Alternating alcoholic drinks with water
Packing a reusable bottle during travel
Choosing broth-based soups or herbal teas
Tip 3: Move After Meals to Support Motility
Even a 10–15 minute walk stimulates gut motility and helps reduce constipation risk. Research demonstrates that light physical activity improves digestive transit and reduces straining (Ganz et al., 2025).
Holiday-friendly movement includes:
Walking after dinner
Strolling to see lights
Short breaks during long car rides or flights
Tip 4: Avoid Hemorrhoid Flare-Ups
Hemorrhoids worsen with constipation, straining, and prolonged sitting (Mott, 2023). To minimize flare-ups:
Maintain regular bowel habits
Avoid delaying bathroom urges
Use a footstool during bowel movements
Take standing breaks during long travel
Seek evaluation if you experience severe pain or bleeding—Colorectal Clinic of Tampa Bay specializes in minimally invasive hemorrhoid treatments.
Tip 5: For Diverticulitis & IBD Patients—Plan Ahead
If you have a history of diverticulitis or IBD:
Avoid sudden large increases in fiber
Skip foods you know cause bloating or discomfort
Bring safe snacks when traveling
Keep medications accessible during holiday trips
Consult your colorectal specialist if you experience persistent abdominal pain, fever, or changes in bowel patterns.
Tip 6: Don’t Forget About Colon Cancer Screening
Screening guidelines recommend adults begin colorectal cancer screening at age 45 (U.S. Multi-Society Task Force, 2021). The holiday season is a great reminder to schedule overdue colonoscopies.
Colorectal Clinic of Tampa Bay offers comprehensive diagnostic and preventive colorectal services to help keep you healthy into the new year.
When to Contact Colorectal Clinic of Tampa Bay
Seek professional evaluation if you experience:
Persistent rectal bleeding
Sudden changes in bowel habits
Unexplained weight loss
Severe abdominal or rectal pain
Our team is committed to helping Tampa Bay residents maintain optimal colorectal health—during the holidays and all year long.
Works Cited
Ganz, A. S., et al. (2025). A novel fiber product for bloating, gas, and bowel regularity: An open-label study. Frontiers in Medicine. Link
Mott, T. (2023). Hemorrhoids: Diagnosis and treatment options. Mayo Clinic. Link
National Academies of Sciences, Engineering, and Medicine. (2024). Fiber intake and laxation in people with normal bowel function. National Academies Press. https://nap.nationalacademies.org
O’Brien, L. et al. (2024). Dietary fiber and constipation: A systematic review and meta-analysis. American Journal of Medicine. Link
U.S. Multi-Society Task Force on Colorectal Cancer. (2021). Screening guidelines for colorectal cancer.Gastroenterology. Link
Xi, N., et al. (2025). Effects of dietary fiber supplementation on chronic constipation: A systematic review and meta-analysis. Foods, 14(13), 2315. Link