6 ways to recover after holiday season

The holiday season is a beautiful blend of celebration—late nights, indulgent meals, and routines gently falling away. But by January, you may start to feel the effects: bloating, sluggishness, sugar cravings, unsettled digestion, and that general sense of wanting to get “back on track”.

Here’s the good news: there’s nothing to punish yourself for. Your gut isn’t “broken.” It’s simply letting you know it’s been overwhelmed and is craving rhythm, nourishment, and rest. True recovery isn’t about restriction—it’s about reconnection.

At Chuckling Goat, we believe that the best January reset is gentle, gut-focused, and deeply supportive. Here’s how to bring your system back into balance after the holidays –

1. Start with simplicity

After weeks of festive grazing, your microbiome thrives on one thing above all else: rhythm. Begin by returning to consistent mealtimes and simple, whole ingredients. Gut bacteria love predictability, so focus on meals that feel grounding—vegetables, quality proteins, healthy fats, and naturally fermented foods.

Aim to eat at roughly the same times each day and stay mindful of portion size. No detoxes. No dramatic “cleanses”. Just calm, regular nourishment that allows your digestive system to exhale.

2. Bring in fermented foods

Alcohol, sugar, and stress deplete beneficial bacteria. That’s why January is an ideal time to gently replenish the microbiome with fermented foods that help restore balance naturally.

Our award-winning kefir delivers billions of live cultures to soothe digestion and reduce bloating. Cultured drinks like goat’s milk kefir are especially powerful because their microbes are alive and active. Just one small glass a day can help reintroduce beneficial bacteria and support regularity.

Remember: your gut responds to consistency, not intensity.

3. Add gentle fibre diversity

Your gut bacteria feed on different types of fibre—and after December’s indulgence, they’re ready for plants again. Try to include a variety of:

Fruits and vegetables like berries and leafy greens
Legumes, including beans and lentils
Whole grains like oats, wild rice, quinoa and buckwheat
A variety of nuts and seeds

Even adding just one extra plant food per day makes a measurable difference to microbiome diversity. For extra support, our Complete Prebiotic, which includes 18 different prebiotic fibres, helps nourish all your different beneficial bacteria and encourages a more resilient gut ecosystem.

Check out our Cardiff University study on the benefits of probiotics and prebiotics (a.k.a. synbiotics) on emotional wellbeing too!

4. Hydrate your system back to life

Dehydration is one of the most overlooked causes of post-holiday fatigue, brain fog and constipation. Start your day with a tall glass of water (add lemon if you like), then continue sipping throughout the day—especially if alcohol intake has been higher than usual.

Hydration helps:

Improve bowel movements
Reduce headaches
Boost energy
Help the gut lining repair (also consider collagen)

Think of it as the internal refresh your body is quietly asking for. Why not try some of our herbal teas?

For an electrolyte boost, try this hydrating electrolyte drink.

5. Don’t underestimate rest

Celebration is wonderful, but it’s taxing. Late nights and stress temporarily increase cortisol, which can disrupt your circadian rhythm, digestion, appetite, and gut bacteria. Struggling to sleep? Here’s why your circadian rhythm matters!

This month, treat sleep as thy medicine. Your gut does most of its repair work overnight, so aim for 7-9 hours and allow yourself to slow down. Supporting the gut-brain connection can also help – adaptogens like Ashwagandha are known to support stress resilience and nervous system balance, which in turn benefits sleep and digestion.

6. Choose gentle movement, not punishment

Whether it’s a walk, gentle hike, a stretch, or a slow yoga flow, gentle movement activates the parasympathetic nervous system – the “rest and digest” state your body needs right now, which also strengthens your gut-brain connection. For more information, check out The magic of movement: 3 ways exercise boosts your gut health and immune system.

Let movement feel nourishing, not compensatory.

The bottom line

Holiday indulgence isn’t a failure. It’s part of being human. January is your invitation to return to a more supportive rhythm, one that helps your gut settle, your energy lift, and your body feel like its own again.

Start with small, gut-loving steps. They’ll take you further than any drastic resolution ever could.

For tips on how to have a more mindful new year, check out Adam’s article here.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.