Grateful for Your Gut: How Thanksgiving Foods Impact Your Well-Being

Each Thanksgiving meal may be unique, but there are always a few classic dishes that are considered essentials. Although there isn't a large body of human-based research on how Thanksgiving impacts your microbiome, there is certainly some intriguing evidence. The truth is, we don't 100% know how the average Thanksgiving meal might impact your microbiome, but what we do know is the impacts of overeating, high-fat diets and high-sugar intake on your microbiome. The choices we make this Thanksgiving can play a significant role in maintaining our health.

 Let’s do a quick break down:

Turkey takes center stage as a powerhouse for both mood and gut health, offering a low-fat protein source and being rich in tryptophan. Choosing the low-fat high-protein option is better for your gut too. In contrast, high-fat diet induced gut dysbiosis has been associated with increased disease risk and increased permeability. It does so by stimulating proinflammatory signalling cascades and even indirectly by increasing barrier disrupting cytokines.

Turkey contains tryptophan, a precursor to serotonin, the brain chemical that regulates mood and promotes feelings of happiness and relaxation. While adding gravy introduces a significant amount of fat, opting for the white meat in turkey provides a low-fat, high-protein option for your thanksgiving meal. 

This Thanksgiving, sweet potatoes are not only a side dish but also a great choice for supporting gut health. The high levels of resistant starches in sweet potatoes also play a key role—when these starches are fermented by gut bacteria, they produce short-chain fatty acids like butyrate and propionate. Butyrate is linked to lower rates of colorectal cancer, while propionate helps reduce inflammation and boosts immune function.

Sweet potatoes are also a lower glycemic index carbohydrate and provide more nourishment for the microbiome compared to white potatoes, commonly used to make mashed potatoes. Their complex crystalline structure resists breakdown by gut enzymes, allowing them to pass into the colon where they serve as food for beneficial bacteria. This makes sweet potatoes a healthier choice for both gut health and overall nutrition.

Mashed white potatoes have a high glycemic index and are absorbed as sugar, so they don't support the microbiome in the same way sweet potatoes do. White potatoes are broken down in the small intestine and absorbed as sugar, with a simpler crystalline structure. While both have a similar carbohydrate content, their effects on the body differ.

Cranberries are a holiday staple that offer more than just a festive touch to your seasonal meals. These berries are rich in polyphenols, compounds found in their thick, pigmented skins. Polyphenols are known for their antioxidant properties and are being actively studied for their potential to reduce inflammation. Research, including a growing number of randomized clinical trials, suggests that cranberries may support cardiometabolic health, improve glucose regulation, and help combat oxidative stress.Additionally, cranberries contain A-type proanthocyanidins, which are believed to contribute to their effectiveness as a natural antimicrobial. 

Cranberries in your thanksgiving spread can come in many different forms, but opting to eat it as a “whole food” is usually the best option. Incorporating cranberries into your Thanksgiving spread can be an easy way to boost your gut microbiome and promote better digestive health, making them a tasty and healthful addition to your holiday table.

It's important to also be conscious of the amount of food you eat in addition to what's actually in the food. Overeating has known harmful effects on the digestive system. There is a limited quantity of digestive enzymes so, the more food you eat, the longer it takes to digest. Additionally, although you may think eating too much can put you into a “food coma” this Thanksgiving, overeating is actually known to upset your circadian rhythm, making it hard to fully sleep through the night.

Overeating has individual effects on the digestive system. Extra acid can fill your lower esophagus, resulting in heartburn, and your heart rate can even speed up as your metabolism increases to account for the excess food. The stomach is even pushed to expand beyond its normal size. 

Going into the holiday season with this elevated awareness can be beneficial for your health.

Now that we have addressed the trifecta of Thanksgiving food items, let's dig a little deeper. Other food groups that tend to have a high content of polyphenols have a prebiotic effect with their interactions with the gut microbes. These foods include, but are not limited to lentils, beans, nuts and even beverages including red wine and tea. If you are someone who indulges in red wine with your thanksgiving meal, there is a good chance you are enhancing the concentration of microbes such as Prevotella, Enterococcus, and Bifidobacterium — a known SCFA producer with anti-inflammatory properties. Stilbenes, a type of polyphenol, are found in foods and drinks like red wine and tea, among others. Research shows that the stilbenes class has antioxidant, anti-inflammatory, cardio-protective and even anti-tumor effects.

Eating gut-conscious is not just for Thanksgiving, but can be employed all year round to optimize your health. By measuring your personal microbiome and customizing food and lifestyle to your personal biology, you can improve your health more significantly than one-size-fits-all recommendations that may not have the same effect on everyone. We’re sure your gut will be thankful either way.

Feeling thankful? Thinking of giving the gift of gut health this season? Take advantage of our Black Friday offer and share the wealth of good health with friends and family. Use the code “GUTGIFT25” for 25% off your Jona Kit.