A Gut-Friendly Thanksgiving: Savoring the Season with Gratitude and Mindfulness

Thanksgiving is nearly here—a day to celebrate gratitude, gather with loved ones, and savor the seasonal flavors we’ve all been waiting for. But if you’re managing diverticulitis, it’s natural to feel a little apprehensive about how to enjoy the holiday without risking a flare-up.

Let’s take a different approach this year. Imagine a Thanksgiving where you can be present and grateful without worrying about digestive discomfort. With a few mindful strategies, some gut-friendly food choices, and a focus on gratitude, you can have a holiday that both supports your health and fills your heart.

Embracing Mindful Eating with Gratitude

Let’s start with the power of gratitude and mindfulness. These aren’t just good for the soul—they’re also beneficial for digestion! Studies show that a calm, positive mindset activates the “rest and digest” response, making it easier for your body to process food. So, before you dig into the meal, take a moment to pause, breathe, and appreciate the journey your body has been on.

Try this simple exercise: place one hand on your heart and the other on your belly. Take a slow, deep breath, feeling your belly rise and fall, and as you exhale, think of three things you’re grateful for. Allow this moment of calm to center you, bringing a sense of gratitude to each bite you’ll enjoy.

Grab this free Thanksgiving Gut-Friendly Journaling Page to keep your holiday mindful and calm. It includes space for three things you’re grateful for, a gentle breathing technique, and a few gentle self-care reminders. Download it here.

Enjoying Thanksgiving Within the 4 Stages of Eating

The 4 Stages of Eating in my Diverticulitis Rescue Yourself program is designed to make meals easier to navigate for your gut, helping you avoid symptoms and feel confident at the table. Here’s how you can apply the 4 Stages to Thanksgiving:

Stage 1 – Nourishing Liquids
If you're currently experiencing a flare-up, focus on gentle, soothing liquids like bone or vegetable broths, herbal teas, and warm water with lemon. Take your time with each sip, allowing these comforting liquids to warm your system and ease digestion.

Stage 2 – Soft, Pureed Foods
Once you're ready to add a bit more substance, puréed foods can provide the flavor and nourishment you’re craving. Consider seasonal options like butternut squash soup, mashed sweet potatoes, or applesauce. You can even add a small amount of tender, roasted turkey. These choices offer classic holiday flavors without stressing the gut.

Stage 3 – Cooked Foods, No Tough Skins
In Stage 3, a wider variety of Thanksgiving flavors opens up! Enjoy dishes like roasted turkey, stuffing, cranberry sauce, and roasted vegetables (just remove any tough skins) along with green bean casserole. This stage is all about soluble, cooked foods that are gentle on digestion but still offer a satisfying holiday experience. Listen to your body, “eat the rainbow,” and be mindful of your own tolerances to get the most out of your meal.

Stage 4 – Salads, Nuts, Skins
If you’re stable in Stage 4, you’re ready for raw options and more fiber-dense choices. Add a small salad, some raw veggies, or a sprinkle of nuts and dried fruits. Keep portions small, chew slowly, and continue listening to your body as you enjoy the meal. The goal is to feel nourished, not overstuffed, allowing for a comfortable and satisfying holiday.

To make planning easier, download my free Thanksgiving Gut-Friendly Checklist tailored to each stage, so you can enjoy the holiday with confidence. Download it here!

Watch Out for “Food Stacking”

When it comes to holiday meals, it’s easy to pile on various rich dishes—gravy, bread, stuffing, desserts—all at once. This is what we call “food stacking,” and it can be hard on digestion. To support your gut, try to keep combinations simple. For instance:

• If you’re having turkey with stuffing, consider going light on gravy or sauces, as they often contain additives and hidden sugars that can be hard to digest.
• When it comes to desserts, choose a lighter option like pumpkin pie over heavier ones like cheesecake, and consider spacing out dessert for a couple of hours after the main meal to give your system time to process.

By choosing simpler combinations and allowing time between courses, you’re giving your gut the space it needs to do its job effectively.

Essential Supplements for Thanksgiving: Transformation Digest and More

If you’re already taking Transformation Digest, make sure to have it with you on Thanksgiving Day. Taking Digest with each meal can help your system break down foods more efficiently, reducing the likelihood of bloating or discomfort. I personally double up on Digest during Thanksgiving for added support.

For those prone to heartburn, combining Digest with Transformation Gastro is a fantastic option. Together, they create a powerful support system for processing a larger meal.

Use code YOUNT25 for 25% off at Transformation’s website [Insert link here]—it’s an ideal time to stock up, so you’re prepared for the holiday!

Order your Digest now to receive it before Thanksgiving!

Choosing Ingredients Mindfully

Another way to show gratitude to your body this Thanksgiving is by choosing clean, whole ingredients. Processed foods, like store-bought gravies, sauces, and sugary desserts, can be loaded with additives and preservatives that can irritate the gut. Whenever possible, choose homemade options or read labels to avoid artificial ingredients.

One easy swap? Try this simple, gut-friendly Homemade Cranberry Sauce:

Enjoy a naturally sweet, flavorful cranberry sauce without the high added sugars and preservatives of the store-bought kind! This one’s great for Stage 3, but feel free to blend it smooth and swap honey for maple syrup if you're in Stage 2—just start with a small amount and see how it feels for you. With any new food, it’s all about tuning in to what your body can handle.

Practical Tips for a Mindful, Enjoyable Holiday

1. Practice Gratitude Throughout the Day
Alongside mindful eating, make gratitude a focus throughout Thanksgiving. Take moments to breathe, reflect on what you’re thankful for, and connect with loved ones. This calm approach not only supports digestion but also enriches the holiday experience.

2. Savor Each Bite and Go Slow
Taking time to eat slowly allows you to truly savor the flavors of the meal while supporting your digestive system. Thanksgiving foods are rich in spices, aromas, and textures—enjoy each one mindfully.

3. Bring Your Own Gut-Friendly Dish
One way to ensure you have options is to bring a dish that you know will support your digestion. It could be something as simple as roasted root vegetables, a savory puréed soup, or even a gut-friendly dessert option.

Thanksgiving, Gratitude, and Gut Health

Thanksgiving can be a wonderful time to gather with loved ones, enjoy delicious food, and practice gratitude for the journey you’re on. By approaching the day mindfully, honoring your body’s needs, and making thoughtful food choices, you’re setting yourself up for a happy, comfortable holiday.

And remember, you don’t have to navigate this alone. The Diverticulitis Rescue Yourself program is designed to give you the tools, resources, and support to manage your gut health naturally and confidently. Let this Thanksgiving be the start of a healthier, more mindful journey.

Download your free Thanksgiving Gut-Friendly Checklists to support your holiday, and discover how Diverticulitis Rescue Yourself can empower your health journey!