Managing IBS During the Holidays: A Survival Guide

Between peppermint lattes, holiday parties, and well-meaning relatives insisting you “just try a bite,” the holidays can feel like an obstacle course when you have irritable bowel syndrome (IBS). One slip, and your gut can quickly derail your plans.

But with a few smart strategies, you can enjoy the holidays without gut distress.

At Stoneleigh Medical Group in Brewster, Jefferson Valley, Pawling, and Yorktown Heights, New York, our team of gastroenterologists want to help you enjoy the holidays with our IBS survival guide.

How holidays affect IBS

IBS is a gastrointestinal disorder that causes abdominal pain, bloating, and changes in bowel habits. Though researchers are still trying to understand the cause of IBS, we believe it occurs due to a miscommunication between the gut and brain leading to changes in motility and pain sensitivity.

Many factors contribute to IBS symptoms, but two stand out during the holiday season: food and stress.

This time of year is filled with rich dishes, unfamiliar ingredients, and indulgent treats that may not sit well with a sensitive stomach. Add in packed schedules, financial pressures, and social commitments, and you have a perfect storm for IBS flare-ups.

Planning ahead

A little planning can make a tremendous difference in protecting your digestive health this season.

Start by knowing your IBS triggers. If you’re unsure, our team can help you identify them. Once you’re clear on what affects your gut, plan accordingly.

Smart eating strategies

Eating certain foods, skipping meals, and overeating are common food-related triggers for IBS. With a few intentional choices, you can enjoy the festivities without triggering symptoms.

When attending a party or event, load your plate with your safe foods. Lean proteins like turkey, ham, and fish are well tolerated. Choose gentle sides like roasted vegetables, green bean almondine, or stuffing without onions.

Watch your portion, eat slowly, and wait about 20 minutes before going back for seconds. You also want to stay well-hydrated to help with digestion and limit alcohol and your trigger ingredients as much as possible (onions, apples, cheese, beans, cauliflower).

Managing stress to protect your gut

Holiday stress can also exacerbate your symptoms. Protect your gut by finding healthy ways to manage it, such as:

Scheduling time for gentle movement
Practicing relaxation techniques like deep breathing or meditation
Simplifying commitments
Streamlining your menu

It’s also important to maintain your year-round healthy habits, including consistent sleep and regular exercise.

The holidays are especially challenging if you have IBS, but taking steps ahead of time can help lessen the severity of symptoms so you can fully enjoy the season.

If IBS is making it hard for you to enjoy the season, it’s time to reach out for help. We’re experts in digestive disorders like IBS and can create a personalized plan that keeps symptoms at bay.

Call us today or request an appointment online to get started.