Lend your gut a helping hand this Christmas and minimise festive discomfort with Microbzâ yule time tips. Christmas means plenty of food and drink which can lead to bloating, indigestion, constipation and other health problems.Â But there are steps you can take to get your body ready for whatâs to come. Take a living liquid supplement (often referred to as probiotics) A healthy gut that is diverse in beneficial microbes is vital for good digestion and overall health. These invisible friends extract energy and nutrients from food, as well as making essential vitamins and immune molecules. However, too much sugar, alcohol and little sleep can reduce the diversity and number of good bacteria in your gut. Taking a daily supplement that contains multiple strains of micro-organisms is one of the best ways to ensure the harmonious balance and diversity of gut microbes, helping to eliminate waste gases and reduce bloating naturally. Supplements with Lactobacillus and Bifidobacterium microbes help you to digest food by increasingÂ digestive enzymes andÂ improving the bodyâs digestion of unfamiliar festive foods. Other health benefits include: digestive and immune support, healthy weight management, lower blood sugar levels, better mood and energy levels and clearer skin. Our living liquid fermented supplement contains 14 strains of beneficial bacteria and over 50 juices, herbs and minerals. The combination creates a powerful antioxidant. Each daily serving delivers billions of live bacteria straight to your gut alive and ready to thrive. Find out more about our super brew range here. Feed the microbes: eat more fibre Christmas indulgence brings low fibre foods and high fat foods which make your gut microbes work overtime. Although daily supplements are well known to increase the number of beneficial microbes within your gut, studies suggest that adding more fibre to your diet is also a big help. A diet rich in fibre feeds the gut microbes and increases their numbers. Too little fibre can cause certain bacteria to nibble their way through the gut lining which in the long term can cause inflammation. As well as fibre, polyphenol foods (which are micronutrients that we get through certain plant-based foods) are a great source of energy for microbes converting it into immune protective chemicals. Fermented foods are one of the best polyphenol foods delivering plenty of live bacteria straight to the gut. So, what foods should you be reaching for this Christmas: â¢ Mixed nuts and olives: a great source of fibre and polyphenols â¢ Red wine: also has a high content of polyphenols â¢ Fermented cabbage (instead of boiled): also known as Sauerkraut, is rich in fibre, vitamins and minerals â¢ Root vegetables: a great source of vitamins, minerals and fibre well as being antioxidant and anti-inflammatory â¢ Cheese: those that have a rind full of microbes or blue streaks with tasty fungi are great for the immune system (top tip: leave them at room temperature so the microbes can fully wake up) Keep an eye on your stress levels The final mad rush of Christmas can be stressful with last minute present and food purchases. With all the running around, take a few moments to breathe and to rest. Stress can have a negative impact on gut microbes and overall health. Have a herbal tea or a walk around the park, get yourself into a Downward Facing Dog Split pose if you have to. And donât forget to ask for help. Take a daily supplement with a diversity of microbial strains and keep an eye on these simple lifestyle tips this Christmas to ward off bloating, gas and other irregular bowel movements. And enjoy yourself!