Russian Health Experts Outline Holiday Eating Plan to Protect Digestion

Overview

• Start the meal with cold appetizers and light vegetable salads so fiber helps create fullness and reduces intake of richer dishes.
• Hydrate before the feast rather than during it, with guidance including two glasses of still water prior to sitting down to eat.
• Choose baked, lean proteins such as chicken, veal, turkey or fish with vegetable garnishes, replace mayonnaise with yogurt or sour cream, and favor lighter desserts like fruit‑yogurt options, fruit or dark chocolate.
• Time fruit before heavier dishes to avoid fermentation and bloating, and avoid mixing or overconsuming alcoholic drinks by prioritizing water or traditional fruit drink.
• Pace the evening with small portions and unhurried eating, do not starve on December 30–31, and break up the long night with short walks as doctors report post‑holiday spikes in heaviness, upper‑abdominal pain, gas, heartburn and stool disturbances.