There’s something special about sharing a meal with loved ones—especially during the holidays, when the table is piled high with delicious foods, and every bite comes with an element of nostalgia. Beyond filling our bellies, eating with family can have a surprisingly positive effect on gut health, as well as mental well-being. But, if we’re honest, holiday meals can sometimes be filled with some family drama. Here’s the scoop on how breaking bread with the fam can nourish your gut—and some tips to navigate the stress that might come with it.

The Gut-Boosting Benefits of Family Meals

When you gather around the table with family, you’re not just feeding yourself; you’re feeding your microbiome, too. Studies show that eating with others can reduce stress, improve digestion, and even help regulate hormones. This is because shared meals tend to be more mindful. You’re taking your time, savoring each bite, and chatting between forkfuls. All of this can promote healthier digestion, thanks to the “rest-and-digest” state your body enters when you’re relaxed.

On top of that, family meals often encourage healthier choices. You’re more likely to eat a wider variety of foods, including fiber-rich veggies, lean proteins, and homemade recipes that skip the processed stuff. The combination of a diverse diet and slower eating can work wonders for your gut microbiome, which thrives on fiber and nutrient diversity.

The Connection Between Food, Mood, and the Gut

Breaking bread together isn’t just good for your digestive system—it can benefit your mental health, too. That’s because emotions are closely tied to the gut-brain axis. Spending quality time with loved ones releases feel-good hormones like oxytocin, which can reduce anxiety and boost your mood. And when you’re happier and less stressed, your gut responds in kind, often leading to better digestion, reduced bloating, and fewer tummy troubles.

Navigating the Stress of Holiday Gatherings

Of course, family meals—especially during the holidays—aren’t always stress-free. Between Uncle Bob’s political commentary and Aunt Carol’s relentless questions about your life choices, you might find yourself clenching your jaw instead of chewing. Stress can negatively impact your gut health, causing digestive issues, bloating, or even that “rock in the stomach” feeling.

But here’s the thing: acknowledging the potential for stress is the first step toward managing it. Consider setting boundaries for triggering topics or giving yourself a breather between the turkey and pie courses. If things start to feel overwhelming, a short walk outside can work wonders for both your mood and digestion. Proactively managing stress during meals can keep your gut health on track and make the experience more enjoyable. For more advice, read our Holiday Stress Survival Guide.

Making the Most of Mealtime Traditions

The key to reaping the gut health benefits of family gatherings is to focus on connection and gratitude. Whether you’re sharing memories over mashed potatoes or laughing at a family in-joke, these moments are nourishing, too. Engaging with loved ones—listening, laughing, and even a little bit of harmless teasing—fosters a sense of belonging, which has been linked to lower levels of inflammation and improved immune function.

Try to focus on the positives of breaking bread with family this holiday season, even when it’s not perfect. Create new traditions, make room for humor, and find small ways to add mindful moments into the mix. By doing so, you’re nurturing relationships and giving your gut the love and attention it deserves. And if a touch of stress sneaks in, remember: a deep breath, a probiotic-rich helping of fermented veggies, and a little self-compassion can go a long way. Cheers to better gut health—one meal at a time.

For your next big family dinner, why not make your “plus one” a quality  Zenwise digestive health formula? Not sure where to start? We’re available to answer your questions seven days a week at support@zenwise.com or M-F from 9 a.m. to 5 p.m. at (800) 940-1972.