[vc_row][vc_column][vc_column_text]While many people look forward to the food festivities of the holiday season, they can create a tricky or embarrassing situation for those with irritable bowel syndrome (IBS). If you’re feeling anxious and already plotting a map to the nearest bathroom, here’s a helpful guide to navigating the season without digestive disturbances.
What helps IBS?
Creating and maintaining a consistent routine is crucial for a healthy digestive system, especially during the holidays. Regularly managing your intake of fiber, meals and fluids, along with maintaining consistent sleep, physical activity and regular bowel movements, can significantly improve how you feel. Make it a priority to keep these aspects of your life as stable as possible, so you can feel your best all season long.
High fiber diet
It is well known that fiber helps maintain stool regularity and can help prevent both diarrhea and constipation – which are common causes of IBS symptoms. While most fall short of the recommended fiber goal of 25-38 grams per day,
too much fiber isn’t beneficial either.
When it comes to fiber intake, it’s all about balance and consistency. Aim to eat fiber-rich foods at every meal and incorporate them into your snacks, too. While fiber can be found in all whole grains, fruits and vegetables, some sources are better tolerated than others when it comes to IBS. Here are some better-for-you fiber options:
- Legumes: Lentils, edamame and chickpeas (Note: keep servings to less than half a cup)
- Grains: Quinoa, potatoes with skin, brown rice, popcorn, oatmeal and chia seeds
- Fruit: Berries, grapes, cantaloupe, oranges and kiwi (Note: keep servings to less than half a cup or 1 medium piece of whole fruit)
- Vegetables: Red or yellow bell pepper, carrots, tomatoes, cucumber, lettuce, radishes, summer squash, collard greens and spinach
If you’re traveling for the holiday season and find it is unrealistic to consume the daily recommended amount of fiber, you may want to incorporate a
fiber supplement into your wellness routine. However, be sure to try taking the supplement prior to travel to ensure it doesn’t make your symptoms worse.
Meal timing and frequency
Make it a goal to have at least three meals daily, spaced approximately every 3-5 hours. Include snacks as needed but try to avoid skipping meals. This regular eating schedule can help manage your digestive system more effectively.
Fluids
Drinking enough fluids helps keep your bowels moving and replaces losses from diarrhea. Make hydration a habit by always having water on hand and never leaving home without a water bottle. To adhere to your hydration plan, consider setting calendar reminders to drink fluids throughout the day. If you get tired of water, keep it interesting by varying your choices by including
hot or cold teas like
ginger,
green,
peppermint or
rooibos. Infused water, with a mix of fruits or herbs, is another flavorful option that can make staying hydrated more enjoyable.
Sleep
Although there is still much unknown about IBS, the International Foundation for Gastrointestinal Disorders (
IFFGD) acknowledges a likely reciprocal relationship between IBS symptoms and sleep quality: poor sleep can exacerbate IBS symptoms, and IBS symptoms can lead to poor sleep. Therefore, it's important to maintain a
good sleep routine during the holiday season to help manage these symptoms.
Physical activity
Studies have suggested that low impact,
physical activity decreased the severity of symptoms in those with IBS. Make use to get active and incorporate enjoyable physical activity with family and friends – bundle up for a walk to look at holiday lights or take things indoors with a yoga class.
If the tips previously mentioned aren't effective in maintaining regular bowel movements, consider exploring other helpful strategies like ensuring you're allowing yourself ample time in the bathroom for a relaxed and complete bowel movement. Additionally, adopting the correct sitting posture can be beneficial. If these adjustments aren't sufficient, don't hesitate to seek advice from your doctor regarding the use of supplements or medications.
Bring easy-to-digest foods for IBS
When visiting someone else’s home, it’s a good idea to bring your own food and drinks that you know agree with your digestive system. Rather than toting along a whole meal, you could just bring one or two components of a meal that are typically more challenging for you, such as fruits or a vegetable or starchy side dish.
Consider using modified versions of traditional recipes where you can swap out ingredients that trigger your symptoms for those that are more digestible for you. High-fat foods and alcohol are common triggers for IBS, so if they affect you, prepare side dishes with lower fat alternatives and bring your own non-alcoholic beverages. Also, if you're traveling, packing snacks for the journey can help you manage your dietary needs more effectively.
Plan ahead with IBS-friendly foods
It's wise to eat something before you head out, so you don't arrive at your destination with an empty stomach. This approach helps in making more sensible food choices, as hunger can often lead to overeating, which in turn can trigger gastrointestinal symptoms.
If you're traveling, one effective strategy to minimize digestive discomfort is to arrange for
grocery delivery to your destination in advance. Whether you're staying in a rental or with family, having access to foods that you know are safe and won't cause any issues can make a significant difference in maintaining your digestive health during your stay. This way, you can enjoy your time without worrying about food-related problems.
Avoid stress-induced IBS
Managing IBS often begins with largely due to the gut-brain axis. Stress is a common trigger for gastrointestinal symptoms, particularly for those with IBS. Despite the holiday season being referred to as "the most wonderful time of the year," over 60% of people report
feeling stressed during this period. It's important to listen to your body and engage in additional self-care practices to manage holiday stress. This approach can help alleviate IBS symptoms and make the season more enjoyable.
Incorporate supplements for IBS†
With a little extra on all of our plates during the holidays (literally and figuratively), it might be time to recruit backup support from known GI helpers such as an
alpha-galactosidase supplement,
lactase supplement,
ginger tea or a
ginger supplement.
However, it's important to consult with a healthcare provider before starting any new supplement. Additionally, it's advisable to try out any new strategy before a major event to ensure it works effectively for you without causing any unwanted side effects. This proactive approach can help in managing digestive issues more efficiently during the busy holiday period.
Utilize self-care when it comes to IBS
Start this holiday season by ditching impossible food rules and social pressure. You know your body best, and your body will tell you what it needs. Generally, people are more inclined to eat foods that make them feel good and to avoid those that cause discomfort when these choices stem from an internal understanding of their body's reactions. Since everyone's body is unique, this approach allows for a more personalized way of managing dietary choices.
It's normal to occasionally indulge, even if your body signals a bit of a protest. Overly strict restrictions often lead to adverse outcomes. Embrace the holiday season by enjoying your food, being attentive to your body's responses and practicing self-compassion, especially if you consume something that leads to discomfort. This balanced approach is key to navigating holiday eating with mindfulness and care for your wellbeing.
Foods to eat with IBS
If you're dealing with a flare-up of IBS symptoms or find that they have worsened, a helpful approach can be to spend a few days focusing on easier-to-digest and well-tolerated foods. This can help soothe and calm your digestive system. If you're uncertain about what to eat, here are some meal ideas that are generally better tolerated by those with IBS:
- Breakfast: Peanut butter and jelly sandwiches with 2 slices of sourdough bread, 1 tablespoon peanut butter, 1/2 tablespoon jelly or jam with a side of eggs (poached, fried or hard boiled).
- Lunch: Tuna salad with mayonnaise on rice crackers or brown rice cakes accompanied by 1/2 cup broccoli, lactose-free yogurt and 1 kiwi.
- Snack: A light snack with 1/2 cup cantaloupe + lactose-free cottage cheese.
- Dinner: Tacos with corn tortillas, tomatoes, lettuce, 1/3 cup red bell pepper, ground lean turkey or beef, cheddar cheese , 2 tablespoons sour cream and green chilis (optional).
- Snack: Homemade trail mix with popcorn and 2 tablespoons almonds, peanuts or walnuts.
Managing IBS is a highly individualized process, as triggers and tolerances can significantly vary from person to person. For those who have never consulted with a gastroenterologist (GI doctor) or a dietitian about managing IBS, or if symptoms have recently worsened, it's strongly recommended to schedule an appointment. Several
Kroger Health Dietitians have extra training with IBS nutrition management and can provide tailored advice.
In the meantime, a practical approach is to set a goal to implement one or two of the strategies here to help navigate the holiday season. This way, you can create warm and cozy memories while enjoying delicious foods that are agreeable to your body. By making small, manageable changes, you can work toward a more comfortable and joyful holiday experience, despite the challenges of IBS.
†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.
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