Healthier holiday eating with smart food swaps | Dr Federica Amati
ZOE Science & Nutrition
Non‑food tips: environment, sleep, movement
Federica advises walking, sleep regularity, ventilation, boundary setting and activity to protect gut and wellbeing.
Christmas is a time of celebration, when friends and family gather to enjoy meals together. However, many of us overindulge, which leaves us feeling tired, bloated, and guilty.
What actually happens to our bodies when we overeat, drink more, and swap fibre for sugar? And is there a way to enjoy the season’s pleasures without starting January full of regret?
In this episode, ZOE’s Head Nutritionist, Dr Federica Amati, joins Jonathan to explore how festive food traditions shape our health and how to navigate them without guilt or restriction.
Dr Federica shares practical suggestions for gut-friendly food swaps, festive traditions worth reviving, and the one ingredient she always includes on her own Christmas table.
This episode is full of helpful advice on how to care for your body in a season that often asks us to do the opposite.
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Recipes mentioned:
Timecodes
00:00 Intro
01:13 Do we really need a detox?
02:19 Quick-fire myths: What’s truly bad at Christmas?
10:27 Can one indulgent day really damage your gut?
11:46 The foods that harm your gut most
13:20 What actually happens to your gut when you overeat for weeks?
15:13 Can you still eat mince pies guilt-free?
16:57 Does sugar really make kids hyperactive?
18:54 Why sugary drinks cause a post-Christmas health crash
21:14 Is eggnog the worst festive drink?
23:05 The truth about detox products
25:02 The evidence-based reset after Christmas
27:55 Why Zoe focuses on gut health first
29:52 Should you restrict food after Christmas?
31:39 The easiest way to eat better without trying
33:24 Healthy swaps that still feel festive
36:48 The global festive foods that support your gut
39:10 The surprising link between houses and gut health
41:55 Christmas stress, family arguments & the gut
44:55 Should you feel guilty about Christmas indulgence?
46:12 How bad is Christmas for your health?
46:25 Are we being manipulated by Christmas food marketing?
46:38 Coca-Cola changed Christmas?!
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
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The effect of sugar on behavior or cognition in children. A meta-analysis, JAMA (1995)
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The ZOE BIG IF Study, MDPI (2024)
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Snack quality and snack timing are associated with cardiometabolic blood markers: the ZOE PREDICT study, European Journal of Nutrition (2024)
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Exploring the relationship between social jetlag with gut microbial composition, diet and cardiometabolic health, in the ZOE PREDICT 1 cohort, European Journal of Nutrition (2023)
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Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial, Nature Medicine (2024)
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Episode transcripts are available here.
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