Thanksgiving is a time for gratitude, connection, celebration—and let’s face it, a lot of food. From roasted turkey to mashed potatoes, stuffing, pies, and everything in between, it’s easy to overindulge when surrounded by a table full of holiday favorites. While enjoying the feast is part of the fun, many people find themselves struggling with bloating, fatigue, or sluggish digestion after such a heavy meal.
The good news is that functional medicine offers simple, effective strategies to help your body digest and process that Thanksgiving spread. Whether you’re aiming to curb blood sugar spikes, support your gut, or simply avoid that dreaded food coma, these tips can help you go from stuffed to satisfied with ease.
1. Take a Walk for Blood Sugar Regulation
One of the easiest and most beneficial things you can do after your Thanksgiving meal is to take a brisk walk. In functional medicine, this is often recommended as a way to naturally lower post-meal blood sugar levels. A large Thanksgiving meal—particularly rich in carbohydrates like mashed potatoes, stuffing, and desserts—can cause your blood sugar to spike. By walking, you help your muscles take up glucose from your bloodstream, which can keep those levels in check.
Why it works: Movement increases insulin sensitivity, which helps your cells use glucose more efficiently. A 10-15 minute walk about 30 minutes after eating can make a noticeable difference, reducing the burden on your pancreas and promoting better energy balance.
Bonus tip: Walking doesn’t just support blood sugar—it also aids digestion by improving the movement of food through your gastrointestinal tract.
2. Mind Your Protein-to-Carb Ratio
Thanksgiving feasts are often carb-heavy, with dishes like stuffing, sweet potatoes, cranberry sauce, and rolls taking center stage. While these are all delicious (and absolutely worth enjoying), balancing them with adequate protein is essential for more stable blood sugar and better digestion.
Why it works: Protein slows the digestion of carbohydrates, preventing rapid blood sugar spikes and crashes. It also helps you feel fuller longer and stabilizes energy levels throughout the day. Turkey—the main protein star of most Thanksgiving meals—is a great option. Aim to fill a quarter of your plate with turkey and balance it out with veggies, healthy fats, and moderate portions of your favorite carbs.
Pro tip: Pairing healthy fats like olive oil or butter with your vegetables and carbs can further slow digestion and make the meal more satisfying.
3. Start with Bitters Before the Meal
One functional medicine strategy that may seem unconventional—but is incredibly effective—is consuming digestive bitters before your meal. Digestive bitters are a blend of herbs that stimulate the production of stomach acid, bile, and digestive enzymes, which are essential for breaking down food efficiently.
Why it works: The bitter compounds in herbs like gentian root, dandelion, and artichoke leaf help “prime” your digestion by signaling the stomach and liver to start producing digestive juices. This can help prevent bloating, indigestion, and that uncomfortable post-meal heaviness, especially if your Thanksgiving feast includes rich or fatty foods.
How to use bitters: Take a small amount (usually in liquid tincture form) 10-15 minutes before your first bite. Bitters will jumpstart your digestion so your body is ready to handle whatever’s on your plate.
Bonus option: If you don’t have bitters on hand, eating a small salad with bitter greens like arugula or radicchio can offer similar benefits!
4. Support Digestion with Enzymes After the Meal
Even with the best preparation, Thanksgiving meals often push our digestive systems to their limits. This is where digestive enzyme supplements can be a game changer. Digestive enzymes are compounds that help break down the proteins, fats, and carbohydrates in your food, making it easier for your body to absorb nutrients without discomfort.
Why it works: Heavy, rich meals can overwhelm your body’s natural enzyme production, leading to symptoms like bloating, gas, or cramping. Taking a broad-spectrum digestive enzyme supplement right after eating can give your digestive system the extra support it needs to break down your meal efficiently.
What to look for: Choose an enzyme blend that includes protease (to digest protein), amylase (to digest carbs), and lipase (to digest fats). Some supplements also contain bromelain or papain, which are anti-inflammatory enzymes that can ease digestive stress.
Quick tip: Always follow the instructions on your enzyme supplement, as some are best taken right before eating, while others work better immediately after.
5. Stay Hydrated, but Don’t Overdo It During the Meal
Hydration is key to optimal digestion, but drinking too much liquid—especially water—during your meal can dilute stomach acid and slow digestion. Functional medicine practitioners often recommend sipping small amounts of water (or herbal tea) during your meal and focusing on staying hydrated throughout the day.
Why it works: Stomach acid plays a critical role in breaking down food, particularly proteins. Drinking too much liquid while eating can reduce acid concentration, making it harder to digest your meal efficiently.
Pro tip: Stick to warm or room-temperature beverages with meals to avoid disrupting digestion. Herbal teas like ginger, peppermint, or chamomile can further support digestive comfort.
6. Wind Down with Gratitude and Rest
Overeating and stress can put a significant strain on your digestion, making it harder for your body to process food effectively. Thanksgiving is about gratefulness, and taking time to relax and appreciate your meal—without stress—can make a big difference in how you digest it.
Why it works: Stress activates the sympathetic nervous system (fight or flight mode), which shuts down digestion to prioritize other bodily functions. When you focus on gratitude and relaxation, you engage your parasympathetic nervous system (rest and digest mode), which allows your body to better break down and absorb nutrients.
Try this: After your meal, sit quietly for a few minutes, take a few slow, deep breaths, and reflect on what you’re thankful for. This simple practice resets your nervous system and promotes optimal digestion.
Final Thoughts
Thanksgiving is a special time to enjoy food and connection, so don’t stress about eating the perfect meal. With these functional medicine tips, you can improve digestion, regulate your blood sugar, and even prevent that classic post-meal discomfort. Whether it’s walking after dinner, balancing your plate with protein, or harnessing the power of bitters and digestive enzymes, small changes can make a big difference in how you feel after this festive feast.
This holiday season, savor the flavors, enjoy the company, and give your body a little extra love and support. Happy Thanksgiving!
Our licensed naturopathic doctor and experienced functional medicine practitioner offers comprehensive functional medicine consultations in Meridian / Boise, Idaho. Free discovery calls are available!
