How to Enjoy Seollal Feasts Without the Digestive Regret

Seollal, the Korean Lunar New Year, is one of the country's biggest holidays. Families gather for ancestral rituals, travel long distances, and share rich traditional meals. But the festive feasts—often heavy and high in calories—can lead to digestive discomfort and blood sugar spikes if not managed carefully.

Every year, around 30 to 40 million people in South Korea travel across the country to visit relatives during Seollal. The celebrations centre on large meals, including dishes like tteokguk (rice cake soup), galbijjim (braised short ribs), and jeon (savoury pancakes). A single 700g bowl of tteokguk contains 588 calories, while 300g of galbijjim has 256 calories and 200g of jeon packs 323 calories. These greasy, calorie-dense foods can cause bloating, stomachaches, and sluggishness for days.

Health experts suggest simple adjustments to enjoy the holiday without overindulging. Starting a meal with fibre-rich vegetables or namul (seasoned greens) helps curb overeating and stabilises blood sugar. Eating protein next—such as fish or lean meat—extends the feeling of fullness. Carbohydrates, like rice or tteok, should come last to lessen their impact on glucose levels.

Spacing meals three to four hours apart also aids digestion. For those preparing dishes, swapping flour with buckwheat or chickpea powder in jeon can make traditional recipes lighter without sacrificing flavour.

With mindful eating habits, families can enjoy Seollal's feasts while avoiding discomfort. Small changes, like adjusting ingredient choices and meal timing, help balance tradition with health. The holiday remains a time for connection—without the unwanted side effects of heavy meals.