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Your Gut-Friendly Shopping List For The Holidays

Your Gut-Friendly Shopping List For The Holidays

by NATVIA IP PTY LTD in Nourish Wellness Hub

Support your wellbeing while enjoying the holiday season

As the holidays approach, it’s easy to get swept up in indulgent meals and sweet treats. But with a few smart swaps and additions to your supermarket trolley, you can enjoy the celebrations and support your gut health.

Here’s a simple guide to help you stock up on gut-friendly groceries, perfect for festive recipes, snacks, and everyday meals.

Why Gut Health Matters (Especially Now)

Your gut microbiome, home to trillions of beneficial bacteria, plays a key role in digestion and overall wellbeing. Including foods rich in prebiotics (fibres that feed good bacteria) and probiotics (live beneficial microbes) may help maintain digestive balance, especially during the festive season when eating patterns often shift.

Gut-Friendly Shopping Checklist

Use this list to plan your next supermarket shop. These items are easy to find and versatile for holiday cooking.

1. Smart Sweetener Swap

  • Natvia Gut Activation Sweetener
    Natvia Gut Activation Sweetener is a natural sugar alternative boosted with synbiotics. Combining prebiotics, probiotics and postbiotics with natural stevia.  Use it in baking, drinks, or desserts as a gut-friendly alternative to sugar.

- Natvia Stevia Synbiotic Sweetener (Tesco, UK).

2. Prebiotic-Rich Produce

  • Garlic, onions, leeks – great for roasts and stuffing
  • Asparagus – perfect for grilling or festive sides
  • Bananas (slightly green) – ideal for smoothies or snacking
  • Apples (with skin) – great in salads or baked treats
  • Oats, barley, wholegrain cereals – hearty breakfast options

3. Probiotic-Rich Fermented Foods

  • Yogurt (with live cultures) – serve with berries and nuts
  • Kefir – a tangy drink alternative
  • Sauerkraut, kimchi, miso, tempeh – add to sides or grazing boards
  • Wholegrain sourdough – swap for white bread in festive platters

4. Fibre & Whole Foods

  • Lentils, chickpeas, beans – great for salads and dips
  • Mixed nuts & seeds – snack bowls or baking
  • Leafy greens & colourful veg – boost meal diversity
  • Cooked then cooled potatoes or rice – for resistant starch

5. Healthy Fats

  • Olive oil – for cooking and dressings
  • Avocados – add to salads or toast

Holiday-Friendly Gut Tips

  • Swap sugar in desserts with Natvia Gut Activation Sweetener
  • Add fermented veg to grazing boards or roast sides
  • Serve yoghurt parfaits with berries and nuts for a light dessert
  • Choose sourdough for sandwiches or platters
  • Include legumes in salads or dips for fibre and flavour
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