Holiday parties, rich food, late nights, and extra stress can make your gut feel like it’s on a roller coaster. During this season, it’s very common to notice more bloating, gas, heartburn, indigestion, diarrhea, constipation, and IBS flare-ups. Large, fatty meals, sugary desserts, alcohol, stress, poor sleep, and a lower fiber intake all team up to overwhelm the digestive system and disturb the gut microbiome. Mayo Clinic Healthcare+1
This article explains why holiday gut problems happen and how integrative care—especially from chiropractors and nurse practitioners (NPs)—can help you calm symptoms now and build a more resilient gut for the new year.
Common Holiday Gut Problems
Bloating and Gas
Bloating feels like tightness, pressure, or fullness in the belly. Gas may show up as burping or passing wind more than usual.
During the holidays, bloating and gas often come from:
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Large, heavy meals that sit in the stomach longer
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High-fat and high-sugar foods that slow digestion
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Swallowed air from eating fast, talking while eating, or chewing gum
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Carbonated drinks, beer, sparkling wine, and fizzy mixers Guts UK+1
Typical triggers:
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Rich gravies and creamy casseroles
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Fried appetizers and snacks
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Sodas and sparkling drinks
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Eating quickly and going back for seconds (or thirds)
Guts UK notes that rich, high-fat meals delay stomach emptying and can cause wind and bloating, especially when combined with more fizzy drinks and lifestyle changes over Christmas. Guts UK
Heartburn, Indigestion, and Reflux
Heartburn is a burning feeling in the chest. Indigestion (dyspepsia) can feel like pain or discomfort at the top of the stomach. Reflux happens when stomach acid moves back into the esophagus.
Holiday habits that make reflux worse include:
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Big, rich meals high in fat and sugar
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Spicy foods, tomato sauces, and chocolate
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Alcohol, especially wine and cocktails
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Lying down soon after eating, or slouching after a heavy meal
Mayo Clinic Healthcare and Guts UK both note that large, rich festive meals—especially those high in fat—often trigger acid reflux, heartburn, gas, and bloating. Mayo Clinic Healthcare+1
Constipation
Constipation is more common over the holidays because people often:
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Eat less fiber (fewer fruits, vegetables, and whole grains)
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Move less (more sitting, less walking or exercise)
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Get dehydrated from alcohol and low water intake
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Change their normal routine and bathroom schedule Guts UK+1
Guts UK notes that winter holidays can reduce fiber intake and physical activity, both of which increase the risk of constipation. Guts UK
Diarrhea and “Holiday Tummy”
On the flip side, some people develop loose stools or diarrhea because of:
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Sudden diet changes and new foods
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Very rich, fatty meals that the gut isn’t used to
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Food poisoning from undercooked or poorly stored foods at large gatherings
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Stress and anxiety affect gut motility
Guts UK highlights that the risk of food poisoning rises when people cook for large groups, overload the fridge, or leave food out at room temperature for too long. Guts UK
IBS and Sensitive Gut Flare-Ups
For people with irritable bowel syndrome (IBS) or sensitive digestion, holidays can be a perfect storm:
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High-FODMAP foods (like onion, garlic, certain desserts)
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Alcohol and caffeine
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Irregular meals and sleep
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Emotional stress
GI Associates notes that stress can alter gut motility, disturb gut flora, and worsen IBS, with symptoms such as abdominal pain, bloating, diarrhea, or constipation. GI Associates & Endoscopy Center
Why the Holidays Are So Hard on Your Gut
Big Portions, Rich Foods, and Sugary Treats
The combination of larger portions and heavier foods is one of the biggest gut stressors. Experts at the University of Minnesota emphasize that overeating—more than the specific food itself—can drive gas, bloating, and altered bowel movements. High-fat and sugary foods then add extra strain. University of Minnesota Twin Cities
Common culprits:
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Cream-based dishes
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Fatty meats and holiday roasts
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Stuffing, pastries, and pies
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Candy, cookies, and sweet drinks
Mayo Clinic Healthcare and other sources remind us that fatty, sugary meals can trigger reflux and bloating, and that they can contribute to constipation when fiber intake is low. Mayo Clinic Healthcare+1
Alcohol, Fizzy Drinks, and Swallowed Air
Holiday parties often include:
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Beer, sparkling wine, champagne
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Sweet cocktails and mixed drinks
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Soda and energy drinks
These add gas to the digestive tract and can irritate the stomach and esophagus, increasing bloating and reflux risk. Swallowing air while talking, chewing gum, or eating quickly adds even more gas. Guts UK+1
Stress, Emotions, and the Brain–Gut Connection
Stress levels often spike during the holidays from:
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Travel and tight schedules
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Money and gift pressures
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Family expectations or conflicts
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Grief or loneliness at this time of year
The brain and gut are closely linked through the nervous system and immune system. Harvard Health explains that stress and negative emotions (anxiety, sadness, anger) can: Harvard Health
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Speed up or slow down gut motility
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Increase sensitivity to pain and bloating
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Make it easier for bacteria and inflammation to affect the gut lining
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Change the gut microbiota (bacteria balance)
GI Associates adds that stress hormones like cortisol and adrenaline can slow digestion, leading to gas, bloating, and constipation, and can disturb healthy gut flora. GI Associates & Endoscopy Center
Winter, Less Movement, and Microbiome Changes
The holidays also coincide with winter, which can affect digestion in its own ways. United Digestive notes that in colder months: United Digestive
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Gut motility slows as blood flow shifts and people move less.
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Comfort foods (heavier, richer meals) strain digestion and raise reflux risk.
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Dehydration is common because people feel less thirsty.
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Reduced activity slows bowel movements.
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Vitamin D levels drop due to less sunlight, which may affect gut health and immune function.
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Diet shifts and stress can disrupt the gut microbiome.
This combination increases the likelihood of bloating, constipation, indigestion, and reflux, especially when layered on top of holiday meals and stress.
How Holiday Eating Disrupts the Gut Microbiome
Short-term changes in food and drink can shift the gut microbiome—the trillions of bacteria and microbes in the intestines that help with digestion, immunity, and inflammation control.
Research summaries and expert reviews highlight that: United Digestive+2GI Associates & Endoscopy Center+2
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High-fat, high-sugar diets reduce the diversity of healthy gut bacteria.
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Alcohol and low fiber intake can damage the gut lining and alter the microbiota.
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Stress and poor sleep also disturb the gut–brain–microbiome axis.
These changes can:
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Increase intestinal inflammation
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Make IBS and reflux symptoms worse
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Contribute to post-holiday fatigue and “sluggishness”
Chiropractic and integrative clinics, including practices like Bare Chiropractic and Dr. Alexander Jimenez’s clinic in El Paso, see many patients whose post-holiday symptoms improve when inflammation, posture, movement, and diet are addressed together—rather than only focusing on antacids or quick fixes. Bare Chiropractic+1
Simple Holiday Gut-Friendly Habits
You don’t need a “perfect” holiday to protect your gut. Small choices add up.
Eating and Drinking Tips
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Respect your fullness. Start with smaller portions and wait before going back for more.
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Prioritize fiber. Add vegetables, salads, beans, fruit, and whole grains to each plate.
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Limit heavy sauces. Choose fewer gravy and cream-based dishes.
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Alternate drinks. Rotate alcoholic beverages with water or herbal tea.
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Watch bubbles. Cut back on soda, sparkling wine, and beer if bloating is a problem.
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Eat slowly. Put your fork down between bites and chew thoroughly to reduce the amount of air you swallow.
Mayo Clinic Healthcare, Guts UK, Healthline, and other sources all emphasize portion control, fiber, and limiting alcohol and fizzy drinks to reduce reflux and bloating. Mayo Clinic Healthcare+2Guts UK+2
Movement, Sleep, and Stress Care
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Move after meals. A 10–20-minute walk supports motility and blood sugar balance.
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Protect sleep. Aim for 7–9 hours and avoid heavy meals within 3 hours of bedtime to limit reflux.
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Use mini stress breaks. Try 5 minutes of deep breathing, stretching, or a short walk outside.
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Practice “good enough.” Lowering perfectionism around the holidays can reduce gut-worsening stress. GI Associates & Endoscopy Center+1
Harvard’s brain–gut overview shows that mind-body tools such as meditation, breathing exercises, yoga, and mindfulness can calm the sympathetic “fight or flight” response, enhance the parasympathetic “rest and digest” system, and lower inflammation—all of which are supportive of a sensitive gut. Harvard Health
How Integrative Practitioners Help Holiday Gut Health
An integrative approach combines medical evaluation, lifestyle changes, and hands-on care. Chiropractors and nurse practitioners often work together to address root causes rather than just chase symptoms.
The Nurse Practitioner’s Role
Nurse practitioners can:
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Take a detailed history of symptoms, diet, stress, medications, and timing (for example, “only after big holiday dinners”).
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Screen for red flags such as blood in stool, weight loss, severe pain, fever, or persistent vomiting, and refer to GI specialists or emergency care when needed. Guts UK
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Order labs (for anemia, inflammation, vitamin D levels, thyroid, etc.) when appropriate. United Digestive
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Review and adjust medications like acid reducers, antispasmodics, or constipation treatments when medically indicated.
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Counsel on a gut-friendly holiday plan, including:
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Fiber goals and food choices
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Alcohol limits
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Hydration strategies
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Sleep and stress routines
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In many integrative clinics, NPs also guide safe use of supplements such as probiotics, vitamin D, magnesium (when appropriate), and gut-soothing herbs, checking for interactions and tailoring to the individual. United Digestive+1
From clinical experience, Dr. Alexander Jimenez, DC, APRN, FNP-BC, often sees that patients do best when gut-directed nutrition, stress work, and structural care are combined instead of handled in isolation. His dual background in chiropractic and family practice allows him to connect musculoskeletal patterns, lifestyle factors, and gut symptoms into a single, integrated plan. El Paso, TX Doctor Of Chiropractic
The Chiropractor’s Role in Gut-Related Care
Chiropractors do not “fix” gut conditions directly, but they often help by improving nervous system balance, posture, and movement, which can influence digestive comfort.
Clinical patterns seen in practices like Dr. Jimenez’s include: El Paso, TX Doctor Of Chiropractic
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Thoracic and rib stiffness that restricts breathing and puts pressure on the diaphragm, sometimes aggravating reflux when combined with large meals.
Forward head and slouched posture that compress the abdomen when sitting after dinner, making heartburn and bloating more likely.
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Chronic stress tension in the neck, shoulders, and low back that reflects an overactive “fight or flight” state, often linked with IBS flare-ups.
Chiropractic and integrative manual care may support gut comfort by:
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Improving spinal and rib mobility so the diaphragm and abdominal organs move more freely.
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Encouraging better posture while sitting, standing, and sleeping (especially important for reflux).
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Using gentle adjustments and soft-tissue work that may help shift the body toward a more relaxed parasympathetic state—supporting “rest and digest.” Harvard Health+1
Chiropractors also often coach:
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Breathing mechanics (for example, diaphragmatic breathing)
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Movement “snacks” during long travel or sitting
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Ergonomics at work and home to reduce belly pressure
A Team-Based, Integrative Holiday Plan
In an integrative clinic, a typical holiday-season plan might look like this:
Step 1 – Assessment
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NP reviews symptoms, red flags, diet, sleep, mental health, and medications.
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A chiropractor screens posture, spine, rib mobility, and stress-related tension.
Step 2 – Immediate Symptom Relief
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Short-term medication or over-the-counter support when appropriate (antacids, fiber supplements, antidiarrheals used carefully).
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Simple food swaps and portion strategies for upcoming events.
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Gentle spinal and rib adjustments, stretching, and soft-tissue care to ease tension that worsens reflux or bloating.
Step 3 – Root-Cause Work
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Identify personal trigger foods and patterns (for example, “beer plus fried food” or “eating late and then lying on the couch”).
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Set up a basic stress and sleep routine that fits the patient’s reality.
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Address vitamin D deficiency, low movement, or other winter-related contributors where appropriate. United Digestive+1
Step 4 – Long-Term Gut Resilience
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Work on a sustainable, fiber-rich, anti-inflammatory eating pattern year-round.
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Consider probiotics and other supplements, if needed, based on symptoms and medical history.
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Continue posture and movement corrections to reduce physical pressure on the gut.
In Dr. Jimenez’s practice, many patients notice that when spinal mechanics, movement, anti-inflammatory nutrition, and stress tools are all aligned, their seasonal bloating, reflux, and IBS flares become milder and less frequent year after year. El Paso, TX Doctor Of Chiropractic+1
Supplements and Supportive Tools (With Professional Guidance)
Some people find relief from holiday gut symptoms with targeted supplements and tools, ideally supervised by a clinician:
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Probiotics – Can support microbiome balance during periods of diet change and stress. United Digestive+1
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Vitamin D – Important for immune and gut health; often low in winter. United Digestive
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Magnesium – May help with constipation and muscle relaxation for some people (but needs medical guidance, especially with kidney or heart issues).
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Ginger or peppermint – Sometimes used for nausea, gas, or abdominal discomfort (peppermint may worsen reflux in some people).
Because supplements can interact with medications and conditions, it’s best to get individualized advice from an NP, chiropractor trained in integrative care, or other qualified provider.
When Holiday Gut Symptoms Need Urgent Care
Most holiday gut problems are uncomfortable but not dangerous. However, do not wait to get medical help if you experience: Guts UK+1
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Blood in stool or black, tarry stool
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Persistent vomiting, especially if you can’t keep fluids down
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Severe, sudden, or worsening abdominal pain
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Unintentional weight loss
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High fever with gut symptoms
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Chest pain, shortness of breath, or pain radiating to the jaw or arm
These can signal more serious conditions that require prompt evaluation.
Bringing Your Gut Safely Through the Holidays
Holiday gut problems—bloating, gas, heartburn, diarrhea, constipation, and IBS flares—are common and very real. Rich foods, alcohol, stress, winter routines, and disrupted sleep all affect digestion and the microbiome, creating inflammation and discomfort.
By combining simple daily habits (portion control, fiber, hydration, movement, stress care) with integrative support from chiropractors and nurse practitioners, you can:
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Reduce immediate holiday symptoms
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Protect your gut microbiome
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Build a more resilient digestive system for the months ahead
A thoughtful, whole-person plan helps turn “holiday gut misery” into a season you can actually enjoy—without paying for every celebration with days of discomfort.
References
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Dossett, M. (2023). Brain-gut connection explains why integrative treatments can help relieve digestive ailments. Harvard Health Publishing. Harvard Health
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GI Associates. (2023). The effect of holiday stress on the gastrointestinal system. GI Associates & Endoscopy Center. GI Associates & Endoscopy Center
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Guts UK. (2021). Understanding your guts at Christmas. Guts Charity UK. Guts UK
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Healthline. (2023). Gift your gut: 13 digestive health hacks to survive the holiday season. Healthline Media. Healthline
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Mayo Clinic Healthcare. (n.d.). A guide to digestive health during the festive season. Mayo Clinic Healthcare. Mayo Clinic Healthcare
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Teigen, L. (2021). Gut health during the holidays. University of Minnesota. University of Minnesota Twin Cities
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United Digestive / GastroMD. (2025). Why your digestive system needs extra care during the winter months. United Digestive. United Digestive
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Bare Chiropractic. (n.d.). Post-holiday gut health: How inflammation can carry into the new year. Bare Chiropractic. Bare Chiropractic
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Dr. Alexander Jimenez. (n.d.). El Paso, TX Chiropractor Dr. Alex Jimenez DC | Personal Injury Specialist. Injury Medical & Chiropractic Clinic, PA. El Paso, TX Doctor Of Chiropractic
The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicine, as well as wellness, sensitive health issues, and functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for musculoskeletal injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that directly or indirectly support our clinical scope of practice. Our office has made a reasonable effort to provide supportive citations and to identify relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.
We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.
Dr. Alex Jimenez, DC, MSACP, CCST, IFMCP*, CIFM*, ATN*
Email: coach@elpasofunctionalmedicine.com
Licensed in: Texas & New Mexico*
