How to Support Your Digestion After a Heavy Meal

How to Support Your Digestion After a Heavy Meal

Thanksgiving dinner, holiday parties, champagne toasts… as much as we look forward to all the indulgences of the season, it can take a toll on our digestive system. Cutting back on our favorite treats is a non-starter—so instead, we like to rely on some strategies to balance blood sugar and keep our digestion humming along.

From must-have supplements to a stomach-soothing smoothie recipe, learn how to support your digestion after a heavy meal below.

1. Stay hydrated.

We probably don't need to lecture you on the importance of drinking enough water. But just a friendly reminder that staying consistently hydrated is a great way to support your digestion and avoid constipation, especially during a time of year when we might be deviating from our usual balanced diet. Studies also show that drinking enough water supports a healthy gut microbiome—the gateway to good digestion.1

2. Try a probiotic.

Supporting our gut microbiome with healthy bacteria is some of the best defense we can play against digestive upset. That means prioritizing probiotic foods, sure—like yogurt, sauerkraut, and kombucha. But we'd up the ante with a quality probiotic supplement for good measure: Our medical panel formulated Perelel's Daily Probiotic with bacteria strains that are specifically shown to support gut health and immunity. (That's not even to mention our gut's connection with our skin, reproductive health, and more.)2

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3. Prioritize fiber.

That means piling your plate with veggies, and snacking on foods like fruit, nuts, and seeds. These are all foods that help regulate digestion and keep us feeling satiated—a must when our blood sugar is all over the place, which can throw cravings into overdrive.3

While probiotics contain that "good" bacteria to help maintain our gut health, fiber is what's known as a prebiotic—it's basically food for our gut bacteria. We need both probiotics and prebiotics for our microbiome to thrive.4

4. Try this post-indulgence smoothie.

Dietitian and Perelel Panelist Stephanie Lauri, RD, developed this recipe specifically to counteract cravings and regulate digestion after a heavy meal.

"This smoothie provides a balanced mix of carbs, protein, fat and fiber to keep you full and satisfied, while balancing your blood sugars, and minimizing cravings," she says. "Perelel's Synbiotic Greens blend helps support your gut and digestive health with a pre- and probiotic blend, and additional antioxidants."*

Post-Indulgence Smoothie

  • 1 C milk of choice 
  • 1/2 C frozen berries (strawberries or mixed berry)
  • 1/2 C full fat plain Greek yogurt 
  • 1 tablespoon chia seed 
  • 1 scoop Perelel Synbiotic Greens Powder*
  • Splash of vanilla extract 
  • Optional vanilla protein powder 

Blend until smooth, and enjoy.

Looking for other ways to so support your digestion? Check out these 7 habits to heal your gut.


  1. Vanhaecke T, Bretin O, Poirel M, Tap J. Drinking Water Source and Intake Are Associated with Distinct Gut Microbiota Signatures in US and UK Populations. J Nutr. 2022 Jan 11;152(1):171-182. doi: 10.1093/jn/nxab312. PMID: 34642755; PMCID: PMC8754568.
  2. Kechagia M, Basoulis D, Konstantopoulou S, Dimitriadi D, Gyftopoulou K, Skarmoutsou N, Fakiri EM. Health benefits of probiotics: a review. ISRN Nutr. 2013 Jan 2;2013:481651. doi: 10.5402/2013/481651. PMID: 24959545; PMCID: PMC4045285.
  3. Giuntini EB, Sardá FAH, de Menezes EW. The Effects of Soluble Dietary Fibers on Glycemic Response: An Overview and Futures Perspectives. Foods. 2022 Dec 6;11(23):3934. doi: 10.3390/foods11233934. PMID: 36496742; PMCID: PMC9736284.
  4. Carlson JL, Erickson JM, Lloyd BB, Slavin JL. Health Effects and Sources of Prebiotic Dietary Fiber. Curr Dev Nutr. 2018 Jan 29;2(3):nzy005. doi: 10.1093/cdn/nzy005. PMID: 30019028; PMCID: PMC6041804.