Dietitian Has the Prescription to Trim the Trimmings, Beat the Bloat, and Entertain Digestively Diverse Guests This Holiday Season


The holidays can quickly go from “ho, ho, ho” to “ho, ho, oh no!” With so many rich foods to eat, it’s easy to over-indulge and pay the price in the form of digestive distress, not to mention the stress of preparing a meal that everyone can enjoy, regardless of their dietary restrictions. This holiday season, indulge your cravings consciously with a few simple swaps that will help trim down the trimmings, beat belly bloat, avoid digestive dilemmas, and please every palate at your table.

According to registered dietitian Tamara Freuman, who specializes in medical nutrition therapy for digestive disorders, ‘tis the season for taking a more proactive approach to preventing holiday bloat to begin with by punching up your probiotic regimen. One of her favorite sources is the Flourish custom blend of 10 live active probiotic cultures, which is only found in Green Valley Organics and Redwood Hill Farm dairy products.

“I recommend adding one to two daily doses of cultured, probiotic-rich dairy products to help boost the population of friendly bacteria in your digestive system during the holidays and Flourish is an excellent source,” says Freuman, who in addition to her clinical work is a gluten-free blogger for US News & World Report’s eat + run health page and hosts a popular blog devoted to healthy eating and gluten-free living at “The diverse population of bacteria in your gut appear to have a hand in everything from keeping your digestive tract running smoothly and boosting immunity to how you metabolize sugar and manufacturing key vitamins to protect from harmful bacteria.”

Freuman’s go-to ingredient for healthy holiday eating and entertaining everyone can enjoy? Lactose-free dairy—especially kefir (drinkable yogurt). “Kefir is an even more convenient way to get the health benefits of probiotic-rich dairy. Use plain kefir as a substitute for high-calorie, high-fat buttermilk, cream, or condensed milk in all kinds of holiday recipes, from Old-Fashioned Brandied Pumpkin Pie and Holiday Eggnog to Creamy Parsnip Potato Mash. No one needs the 820 calories and 325mg cholesterol per cup that heavy cream brings to the table. If you replace all dairy ingredients with lactose-free versions and swap out the heavy cream for heart-healthy kefir or lactose-free sour cream, your dairy-friendly guests won’t notice any difference in taste or texture, but your lactose-intolerant guests will appreciate being able to partake in the full meal without paying for it later.”

For more tips on beating the holiday bloat and entertaining digestively diverse guests—and to find a wide array of trimmed down holiday recipes from Holiday Brunch Egg Strata to Gluten-free Blintzes and Gingerbread Trifle—visit and sister brand

Woman-owned, family-operated and sustainably farmed since 1968, both Green Valley and Redwood Hill products are Certified Humane®, made at a solar-powered creamery and available at Whole Foods Markets, natural food stores, and specialty grocers nationwide.