Part of the joy of Christmas comes from its food, but nutrition experts have warned that overindulgence may bring digestive discomfort.

So, here are some foods that nutritionists recommend limiting (for those wishing to survive the holiday season with their gut health intact).

Ultra-Processed Snacks and Treats

Evie Whitehead, a nutritional therapist who shared comments with Newsweek via Wren Kitchens, said that overly processed foods were best kept to a minimum at Christmas.

Sugar-laden drinks and ultra-processed snacks, such as chocolate, candy and chips, are “not the food that our gut loves,” she said, advising that we try to keep to things that look more like food in their original form as much as possible.

Nutritional therapist Charlotte Watts agreed, telling Newsweek that “a quality over quantity approach is really important,” for instance choosing a few nice chocolate truffles over lots of highly processed cheaper chocolate.

However, Christine Byrne—a dietitian from Ruby Oak Nutrition—told Newsweek: “Eating some ultra-processed foods is fine, especially if there are some that you love.

“Restricting your food intake too much can create stress, which also has a huge impact on gut health and digestion.”

Byrne advised trying to eat plenty of nutrient-dense whole foods, such as fruits, vegetables, wholegrains, nuts and seeds.

“As long as you’re doing this, enjoying some ultra-processed foods in fine,” she said.

Digging Into Enormous Portions

While it may be tempting to pile up your plate during festive celebrations, nutrition experts warned your body may not thank you for it.

Dietitian Nichola Ludlam-Raine said, in comments provided by Wren Kitchens: “Overeating can lead to bloating, discomfort and indigestion.”

She recommended eating slowly, savoring each bite and pausing between courses to check in with fullness cues to help prevent overeating.

Byrne said: “Eating to the point of comfortable fullness will help you get the nutrients you need without taxing your digestive system.”

Using Frying Oils

Whitehead suggested switching from frying and roasting to air frying, steaming and baking to reduce the use of too much oil.

“For example, steaming vegetables instead of roasting with oils may reduce bloating,” she said.

However, Watts said: “Roasting is interesting. I roast loads of things—but that depends on how you do it. Slow roasting food in olive oil, rather than using oceans of fat, is fine.”

Byrne said: “While eating only deep-fried foods could certainly lead to uncomfortable symptoms like bloating, gas and stomach pain, there’s nothing wrong with enjoying small amounts of fried food. Roasted foods are fine as well!”

Fatty Cuts of Meat and Rich, Creamy Sauces

Some of the experts also warned against disrupting your digestion with too much fatty, rich, heavy food over the Christmas period.

“Swapping to leaner cuts of meat and using minimal added fats can ease digestion,” said Ludlam-Raine. “For example, try using a little less butter or margarine and add fiber-rich sides like mashed sweet potatoes.”

Byrne said: “It’s true that eating too much fat at one time can be tough on digestion, since fat breaks down more slowly in the stomach than carbs or protein.”

However, she said cutting fat out the diet isn’t necessary, adding: “Not everyone is sensitive to high amounts of fat, so it’s important to pay attention to how different foods make your body feel.”

Watts said that high quality proteins and fats are important, especially during winter, and that cutting them out could lead to treat-food cravings or overeating.

Too Much Restrictive Eating

That said, Christmas is still a festival of joy, so avoiding the things you like might not be the best strategy for maintaining a good relationship with food.

Watts said that avoiding these foods entirely “sounds like a sad Christmas, doesn’t it?” and clarified that she thought these foods were fine in moderation and as festive treats.

Byrne added that there was no point skipping meals or overly restricting over the Christmas period, to “save up” for larger meals and desserts later.

“The best way to keep yourself nourished and avoid uncomfortable digestive symptoms is to eat regular meals and snacks, and stop when you’re comfortably full,” she said.

Ludlam-Raine said that some festive foods, such as dark chocolate and mulled wine, can bring their own antioxidant benefits when consumed in moderation.

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