Managing the Holidays When You Have IBS

There’s nothing more delicious than digging into your favorite holiday season treats. But when you have irritable bowel syndrome (IBS), these beloved foods can leave you feeling bloated or worse.

If you have IBS, gastrointestinal specialist Jean Welsh, MD, from Primary & Alternative Medical Center in Silver Spring, Maryland, is here to ensure you enjoy the holidays without miserable constipation and diarrhea. 

This guide is here to help you have a great holiday season with IBS this year.

Make plans

Planning is essential to having the best holiday season when you have a chronic condition like IBS. Knowing what and when you’re going to eat helps you avoid unpleasant symptoms while enjoying your favorite foods in reasonable quantities.

If you’re going to a restaurant or gathering, take a look at the menu ahead of time or ask the host what will be served. This helps you avoid IBS trigger foods by knowing in advance what you’ll eat.

Before any events, eat a snack or a small meal of healthy food to avoid arriving while hungry, which makes it harder to make good food choices. Bring IBS-friendly snacks in case none are available.

Remember to pack any medications that help you manage IBS.

Limit IBS trigger foods

Eating foods low in FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) groups, and reducing foods that trigger IBS symptoms, is a must. Try to maintain the same diet you eat the rest of the year as much as possible.

Aim not to eat any or low amounts of:

• Dairy
• Whole grains
• Garlic
• Onion
• Broccoli
• Cabbage
• Raisins
• Beans

Drink water

Good hydration helps maintain a healthy digestive system. Drink plenty of water, and always have a water bottle for when you get thirsty.

Avoid alcohol and caffeine, which can cause dehydration and trigger IBS symptoms. If you do have an alcoholic drink or coffee, drink water immediately afterwards.

Be prepared for emergencies

Be ready in advance in case you have an IBS emergency and aren’t at home. Before you leave, familiarize yourself with where you can find bathrooms en route to or during events.

Have supplies with you to ease a worst-case scenario. A change of clothes, wipes, and hand sanitizer are all examples of items to have on hand to increase your comfort if an accident occurs.

Reduce stress

The holiday season is often busy and stressful, all of which can exacerbate IBS symptoms. You can reduce the frenetic pace of the season by reducing holiday commitments to only those you truly value.

When stress and tension creep in, practice healthy coping techniques like deep breathing, yoga, and gentle exercise you enjoy. Resist the temptation to eat foods that trigger IBS in response to stress.

With a plan in place, you can empower yourself to have a wonderful holiday season without triggering your IBS. Contact us for IBS and other gastrointestinal support.