It’s the most wonderful time of the year… until you realize you’ve eaten one too many Christmas cookies and suddenly you’re feeling, well, backed up. If you’re nodding along right now (we’ve all been there!), you’re definitely not alone. Between the holiday treats, extra cheese on everything, and maybe one too many glasses of wine at the office party, constipation peaks during the holiday season.

But before you reach for the over-the-counter solutions, researchers at King’s College in London have identified three surprisingly effective foods that can help get things moving again naturally. And while one is a classic grandma remedy, the other two might surprise you!

Why the Holidays Leave Us Feeling Uncomfortable

Let’s be real for a second. Those sugar cookies you’ve been stress-baking with the kids? Not exactly fiber-rich. That creamy eggnog at the neighborhood party? The alcohol can leave you dehydrated, which makes constipation worse. Add in the stress of managing holiday shopping, school programs, and family gatherings, and your digestive system is basically waving a white flag.

The good news? You don’t need to completely avoid the holiday fun foods. You just need to add a few strategic items to your grocery list.

The Top 3 Science-Backed Foods for Better Digestion

1. Prunes: The OG Constipation Fighter

Okay, this one probably isn’t shocking. Our grandmothers knew what they were talking about! But here’s why prunes work so well: they’re loaded with fiber AND contain something called sorbitol, which is actually used in certain over-the-counter laxatives.

The magic number? Eight to 10 prunes per day can help get things back on track. Pro tip: Keep a container of prunes in your work bag for an easy afternoon snack while you’re running between soccer practice and Girl Scout meetings.

2. Kiwi: The Tropical Solution

This one might surprise you! Those fuzzy little fruits pack a serious digestive punch. Kiwis contain a special enzyme that breaks down proteins and supports healthy digestion. According to the research, eating two to three kiwis daily for one month can help you stay regular.

Mom hack: Cut them in half and let your kids scoop out the fruit with a spoon—they’ll think it’s fun, and you’re all getting healthier together. Plus, they’re sweet enough that most kids actually enjoy them!

3. Rye Bread: The Bread That Actually Helps

Here’s the game-changer: not all bread is created equal when it comes to digestion. While white bread can actually make constipation worse, rye bread is different. Studies have found that rye bread can work even better than some laxatives at keeping you regular.

Easy swap: Next time you’re making sandwiches for the kids’ lunches or your own work lunch, grab rye bread instead of white or wheat. Your digestive system will thank you, and it’s barely any extra effort.

The Coffee Bonus (But Don’t Overdo It!)

Good news for all you coffee-loving moms out there! Your morning cup of joe can actually help stimulate the muscles in your colon and get things moving. The key is moderation—stick to about two cups a day, max. Any more than that and the dehydration effects can actually make constipation worse.

So that 2 PM pick-me-up during your afternoon shift? It’s doing double duty!

Making It Work in Real Life

Let’s be honest—adding new foods to your routine during the busiest time of year feels like just one more thing on your already overwhelming to-do list. But these swaps are actually pretty simple:

• Toss prunes in your morning oatmeal or yogurt
• Pack kiwis in your lunch alongside your leftovers
• Swap your usual sandwich bread for rye
• Keep your coffee habit (within reason!)

The beauty of these natural solutions is that they work with your body, not against it. And unlike some over-the-counter options, you won’t have to worry about uncomfortable cramping or urgent bathroom trips at inconvenient times (like during your kid’s holiday concert).

Listen to Your Body This Season

The holidays should be about joy, family, and yes—enjoying delicious food! But when you’re feeling uncomfortable and bloated, it’s hard to be present for the magical moments. By adding these three science-backed foods to your diet, you can enjoy the season without the digestive distress.

Your body does an incredible job keeping up with your busy schedule—from your afternoon show here at Froggy 102.7 to shuttling kids around to all their activities. Give it a little extra support this holiday season, and you’ll feel the difference.

Have you tried any of these natural remedies? What helps you stay comfortable during the holiday season? Share your tips with us on Froggy 102.7’s Facebook page—we’d love to hear from you!

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Source: Food & Wine, citing research from King’s College London