Your Irritable Bowel Syndrome (IBS) Holiday Survival Guide
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It may seem like the most wonderful time of the year, but the holiday season can serve up a bellyful of digestive distress for people living with irritable bowel syndrome (IBS). IBS is quite common, affecting as many as 15 percent of adults in the United States, according to the American College of Gastroenterology. Symptoms can be uncomfortable and sometimes embarrassing, and include diarrhea, constipation, and excessive flatulence. Unfortunately, some of the hallmarks of the holidays, such as decadent foods and treats, along with the stress of the season, can often exacerbate these symptoms.
Whether you’re traveling, attending a party, or tackling holiday shopping for your loved ones, planning ahead is key to managing IBS during the “most wonderful time of the year.” Here are some tips to help you quiet digestive uproars while savoring the season.
1. Eat Small Meals Before Going Out
The holidays are a time for getting together with loved ones and friends, but gatherings this time of year tend to be fraught with decadent foods, which can lead to stomach troubles. Try to eat a small meal before you attend a party so you’re not starving. This will prevent you from overeating (or eating the wrong things) when you arrive, according to the International Foundation for Gastrointestinal Disorders (IFFGD).
2. Avoid IBS Triggers at Parties and While Traveling
While indulging in every dish at holiday parties can be tempting, it’s best to avoid the foods that trigger your IBS symptoms. Similarly, although it may be convenient to pick up grab-and-go snacks while traveling, remember that these may not all sit well with your tummy.
Of course, the key is to know your IBS trigger foods. If you don’t know this already, one approach to finding this out is the low FODMAP diet, which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
“Low FODMAP diets avoid a variety of food groups that the small intestine does not absorb properly, and can worsen the symptoms of IBS and other gastrointestinal disorders,” says Glenn Englander, MD, a gastroenterologist and internal medicine specialist at Saint Mary’s Medical Center in West Palm Beach, Florida, part of the Palm Beach Health Network.
Created by researchers at Monash University in Melbourne, Australia, the low-FODMAP diet involves determining which FODMAP groups trigger symptoms and which don’t cause irritation through a process of trial and error. Foods high in FODMAPs include:
- Dairy products
- Wheat
- Rye
- Onions
- Garlic
Once you know which groups trigger your symptoms, you can limit these foods in your diet. Research has found as many as 86 percent of people with IBS experienced symptoms relief while following the low-FODMAP diet.
3. Map Out Restrooms Ahead of Time
If you’re traveling or holiday shopping, it’s wise to map out restrooms in advance, just in case nature puts in an urgent call. You can search online for a map of the shopping mall or airport you are visiting so you can locate the restroom closest to where you’ll be before you get there. Also, there are smartphone apps that can help you locate clean facilities.
4. Pack an Emergency Bag With IBS Essentials
Having emergency essentials at hand can head off a lot of discomfort and embarrassment in case you don’t make it to a bathroom fast enough. Consider including IBS-friendly snacks, a bottle of water, hand sanitizer, a change of clothes in case of an accident, and over-the-counter diarrhea medication, if your doctor recommends it, suggests the Canadian Digestive Health Foundation (CDHF).
“If you use any type of digestive enzyme like Lactaid, Sucraid, or Fodzyme, definitely have these on hand, too,” says Eytan Ish Stern, RD, a registered dietitian at the University of Miami Health System Crohn’s and Colitis Center. And make sure they are packaged in a way that you can get them through security.
5. Shop Online to Avoid Crowded Malls
The stress of gift buying can put your bowels in an uproar so it’s important to get yourself organized ahead of time.
“If holiday shopping stresses you out and worsens symptoms, try to find out what gifts you’re aiming to purchase in advance,” advises Dr. Englander.
And instead of fighting the crowds at the mall, consider online shopping. Practicing stress-management techniques like meditation and deep breathing can also help.
6. Consider Delegating When Hosting an IBS-Friendly Gathering
If you’re hosting a gathering, give yourself plenty of time to plan ahead. “Prepackaged platters and boards from grocery stores can limit the amount of actual prep you have to do,” Stern says.
Consider enlisting help by making it a potluck and asking everyone to bring a dish. “If you are in charge of the holiday party and you are an IBS patient, try not to bite off more than you can chew,” Englander says. “And remember that you don’t have to eat everything you serve if it is going to bother you.”
Of course, you should also be sure to serve IBS-friendly dishes for everyone to enjoy. “Statistically, if you have more than six people, at least one person is bound to have some kind of IBS,” Englander notes, so chances are some of your guests may be extra appreciative of this, as well.
7. Prioritize Holiday De-Stressing and Alleviate Anxiety
Amid the hustle and bustle, it’s important to schedule some “me” time to help you de-stress. Stress is a big contributor to IBS symptoms, notes the IFFGD.
“The brain-gut connection is very real,” Stern says. “This means stress certainly can affect IBS symptoms, as it triggers a fight or flight response, which is in opposition to rest and digest.”
The good news: You can control stress in a variety of ways. Meditation, reading, listening to calming music, and deep breathing are all effective ways to manage stress, Stern notes.
And don’t let exercise fall by the wayside during the holidays. As the CDHF notes, exercise can stimulate normal contractions in your intestines, help relieve stress, and boost mental health.
Research suggests practicing yoga can be particularly helpful in managing stress and GI issues. A review of studies published in 2019 in the journal Digestive Diseases and Sciences found that people who practice yoga experience improvements in IBS symptoms, mental health, and overall physical functioning.
8. Remember to Enjoy Yourself!
By preparing yourself mentally and physically you can better enjoy this time of love, sharing, happiness, and laughter. Keep in mind that symptoms may occur, but they won’t last forever.
“Give yourself the same leniency you give others when navigating health issues,” Stern says. ”Remember that no one is perfect. Try to focus on small, simple choices that support your overall gut health.”
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