Noba

December can look quite different from person to person - but one thing many have in common is a bit of extra tummy trouble during the holidays. It isn’t only FODMAPs that can cause issues; December often brings more triggers than the rest of the year. That’s why we’ve gathered some important tips to help you avoid the most common pitfalls.

The NICE guidelines include several general recommendations for people with IBS that may help reduce symptoms. Many people experience good results simply by following these basic tips. In a month when routines and food choices can be difficult to keep stable, these reminders can be especially helpful to keep in mind.

General tips for December

1. Stress

Stress is a common trigger for many, and avoiding it is easier said than done 😅 Worrying about becoming unwell can also intensify symptoms and create a vicious cycle. Here are a few ways to reduce stress:

• Find your preferred ways to relax, such as exercise, fresh air, yoga, meditation, reading, etc.
• It can also be reassuring to have some helpful products on hand, such as loperamide (Imodium), psyllium husk, or lactase if these usually help you during flare-ups.

2. Routines

December can make it tricky to maintain good routines, which can upset your gut. Try, as far as possible, to:

• Eat meals at roughly the same times as usual
• Choose familiar foods when you can

3. Physical activity

Movement is important for healthy digestion. Lots of sitting combined with heavy meals can worsen IBS symptoms.

Plan daily activities such as a ski trip, yoga, a walk, or perhaps clearing snow from the driveway? Remember: anything is better than nothing!

4. Large meals and fatty foods

Large and fatty meals can be a trigger for IBS symptoms. Here are some tips:

• Start with a salad or some chopped vegetables with dip to reduce how much heavy Christmas food you eat
• Use light versions of cream, sour cream, and milk to reduce the fat content of meals

5. Fibre

The right amount and type of fibre is important for healthy digestion.

• Include low FODMAP vegetables, fruit and/or berries in each meal
• Keep vegetable snacks like carrots easily available between meals
• Add a portion of low FODMAP fruit to dessert or have it as your dessert
• Be aware of your personal triggers and consider the overall size of the meal - large portions increase your total FODMAP intake

6. Caffeine

Caffeine can trigger common IBS symptoms (such as diarrhoea). It’s recommended to limit intake to 3 cups per day of caffeinated drinks like black tea, coffee, energy drinks, etc.

7. Stay hydrated

Drink enough fluids, especially water and caffeine-free drinks. Low FODMAP herbal teas are a good option.

8. Other triggers

• Reduce carbonated drinks as they can trigger symptoms for many.
• Be cautious with alcohol. Monash recommends limiting intake to 1-2 units per day, as alcoholic drinks can trigger symptoms - and many are also carbonated.
• If you react to lactose: lactose-free alternatives exist for most dairy products, such as milk, cream, sour cream and crème fraîche.
• If avoiding lactose isn’t possible, lactase tablets can help (be sure to avoid versions containing sugar alcohols).

9. Lower your expectations

High expectations of yourself and others often create unnecessary stress, especially for people with IBS. These expectations may involve being completely symptom-free, eating a “perfect” diet, or being “on” 100% of the time throughout the holidays. Practical ways to lower expectations:

• Accept that you have IBS, and that it’s okay to have challenges and special needs.
• Remember that heavy Christmas food and alcohol affect everyone - not only people with IBS.
• Be open with the people you celebrate with about your needs. Most people genuinely want to help.
• Focus on what you can eat, not what you can’t! There’s plenty of low FODMAP Christmas food and lots of delicious recipes in the app.
• Let your goal be to enjoy yourself, not to do everything perfectly. Sometimes it’s more important to enjoy what you fancy than to be completely symptom-free.

Final tip

Remember that every person with IBS is different. What works for one person may not work for another. Listen to your body, prioritise your own needs, and try not to let fear of stomach problems take away your holiday joy.