Noba

📸 Photo taken by Curated Lifestyle on Unsplash

Are you dreading Christmas because of IBS symptoms? Are you going away with family or in-laws and feel worried about what you can eat and how to avoid spending hours in the bathroom? This guide offers practical tips for managing IBS symptoms during the holiday season.

General Tips for Navigating the Holiday Season

1. Avoid stress

This is probably easier said than done 😅 But stress is a common trigger for IBS symptoms, and worrying about getting sick can actually make symptoms worse and create a vicious cycle. Here are some ways to reduce stress:

• Find your relaxation methods, like exercise, fresh air, yoga, meditation, reading, etc.
• Set aside time for yourself and your activities daily

📸 Photo taken by Sabina Sturzu

2. Maintain Routines as Much as Possible

When Christmas comes, our routines often get turned on their heads. It’s not surprising, but it can upset your stomach a bit. If possible, try to:

• Eat meals at around the same time as usual
• Choose familiar foods when you can

3. Stay active

Movement is super important for good digestion. Lots of sitting combined with heavy food can trigger IBS symptoms.

• Plan daily activities like skiing, yoga, a walk, or maybe the driveway needs shovelling? Remember, anything is better than nothing!
• Don’t underestimate how much fresh air and physical activity help your mind and digestion.

📸 Photo taken by Denys Nevozhai

4. Be Mindful of Your Meals

Strategic food choices can reduce the risk of symptoms. For example, large and fatty meals can be a trigger for IBS symptoms. Here are some tips:

• Have a salad as a starter or some veggies and dip as a snack before your meals to reduce intake of the fattier Christmas foods
• Use lighter versions of cream, sour cream, and milk to reduce fat content in each meal
• Fiber is important for normal digestion
  • Include low-FODMAP vegetables, fruit, and/or berries in every meal
  • Keep vegetable snacks, like carrots, easily accessible to snack on between meals
  • Have some low-FODMAP fruit for dessert or as a snack
• Be aware of your personal triggers and think about the overall balance of your meal – larger meals increase the amount of FODMAPs you consume

5. Other Triggers

Other IBS triggers can worsen symptoms, especially if there’s a lot of components in the meal that can trigger symptoms. Try to:

• Be careful with alcohol intake
• Reduce caffeine intake
• Cut back on carbonated drinks and drink water if you can. Christmas food often contains a lot of salt, so make sure to drink enough water
• There are also lactose-free versions of most dairy products like sour cream, milk, cream, crème fraîche, etc., to limit lactose intake
  • If lactose can’t be avoided, lactase pills can be helpful – available without a prescription at the pharmacy (but avoid those with FODMAPs like sugar alcohols!)
• Be mindful of your personal triggers – you know your body best.

6. Lower Your Expectations for Yourself

High expectations for yourself and others often lead to unnecessary stress, especially for people with IBS. These expectations might involve complete symptom relief, a perfect diet, and constantly being "on top of your game" throughout the holiday season. Here are some practical tips for lowering your expectations:

• Accept that you have IBS and that it’s okay to have challenges and special needs.
• Don’t be hard on yourself if your bowel doesn’t behave – many people struggle with Christmas food – not just those with IBS!
• Be open with those you celebrate with about your needs. People often like to help others, and it’s easier to deal with when they know what’s going on!
• Focus on what you CAN eat, not what you can’t! Fortunately, there’s plenty of low-FODMAP Christmas food.
• Aim to “enjoy” – not to be “perfect.” Maybe it’s more important to indulge in what you want than for your to be completely symptom-free?

Final Tip

Remember, every person with IBS is different. What works for one person might not work for another. Listen to your body and prioritize the needs that are important to you, and try not to let the fear of symptoms ruin your holiday fun!