Nutrition expert reveals his post-holiday gut health reset strategy

After the festive season, many people look for ways to reset their health. Dr. Saman Khalesi, a nutrition expert at Australia's Central Queensland University, follows a simple routine to recover. His approach includes two key supplements and a focus on gut-friendly foods.

Dr. Khalesi starts by taking probiotics to restore gut health. He chooses supplements with a mix of Lactobacillus and Bifidobacterium strains. Research between 2021 and 2026 shows these bacteria may offer modest benefits for gut balance and immunity. However, large studies suggest the effects vary by strain and individual, with limited long-term impact for healthy adults.

Alongside probiotics, he occasionally uses a multivitamin. This helps cover nutrient gaps, particularly in winter when fresh produce intake often drops. For those who overate during the holidays, he recommends taking probiotics and vitamins every few days rather than daily.

Beyond supplements, Dr. Khalesi stresses the importance of diet. Foods rich in fibre, complex carbs, fruits, and vegetables support good gut bacteria. His advice also includes returning to normal routines quickly after the holidays to maintain overall well-being.

The approach combines targeted supplements with whole foods to aid recovery. While probiotics show some benefits, their effectiveness depends on the strain and personal health factors. For most people, occasional supplements and a balanced diet help restore balance after seasonal excess.