Managing Irritable Bowel Syndrome (IBS) During the Holidays

Between the festive pies and cookies, increased travel, and holiday-related stress, it’s no secret that the holidays can make irritable bowel syndrome (IBS) worse. However, with some planning, you can navigate the season without sacrificing comfort.  

Take a moment as our board-certified gastroenterology team shares seven top tips for managing IBS during the holidays and when it’s time to contact Bay Area Gastroenterology Associates, LLC, for help.

Why the holidays can irritate your IBS

Before adopting tips to mitigate holiday woes, you need to pinpoint why your symptoms worsen during the holidays. Many people with IBS find that the following situations make your symptoms worse:

• Getting out of your usual routine
• Travel anxiety
• Holiday-related stress
• Eating different foods
• Eating too much
• Not hydrating properly 

Any of these can trigger your symptoms, and experiencing more than one trigger can be even worse.

Seven ways to manage IBS during the holidays

Now, we discuss how to manage those symptoms since we’ve reflected on why they happen during the holidays.

1. Stick to your routine 

Holiday schedules can be hectic, but regular mealtimes can help keep your symptoms in check. Try to:

• Eat your meals at the same time
• Stick with your typical safe foods
• Go to bed at the same time (poor sleep leads to worse next-day GI symptoms)
• Drink as much water as you usually do (instead of overdoing the holiday beverages like mulled wine or egg nog)

Avoid skipping meals, as this can lead to overeating later, which may worsen symptoms.  

2. Choose low-FODMAP foods

FODMAPs — an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols — are carbohydrates that are harder for people with IBS to digest.

Unfortunately, holiday spreads have potential IBS triggers, such as high-fat dishes, dairy, and foods high in FODMAPs like onions and cheese. 

Choose lean proteins, cooked vegetables, and low-FODMAP options when possible. 

If you're unsure what's in a dish, don’t hesitate to ask or bring an IBS-friendly dish to share.  

3. Manage your stress levels

Stress can be a significant IBS trigger, and the holidays are often full of it. Practice relaxation techniques like deep breathing, meditation, or gentle exercises to reduce stress. 

Consider downloading a stress management app to improve your mindfulness.

4. Set boundaries

Feeling stressed about upcoming holiday gatherings? Set boundaries to avoid overcommitting to events, which might sound like:

• “Looks like our schedule is already full. We’ll have to take a rain check.”
• “My body needs a break. Let’s spend some quiet downtime before jumping to the next activity.”

If you’re stressing about family gatherings, have a few safe conversation topics ready to go — and in the worst case — plan an exit strategy. 

5. Plan for travel

Traveling during the holidays can disrupt your routine and exacerbate IBS symptoms. Pack snacks you know are safe for your gut, and scout out restrooms along your route. 

If you’re flying, choose an aisle seat for easy access to the bathroom. Take your medications in your carry-on bag so you won’t be without them. In addition to your prescription medications, consider bringing anti-diarrhea medication and antacids.

6. Communicate your needs with family and friends

Share your dietary preferences or restrictions with friends and family to avoid awkward situations. Being upfront makes you feel more comfortable and ensures there are options available that won’t trigger your IBS.  

7. Hydrate, hydrate, hydrate

IBS can worsen dehydration, and unfortunately, the reverse is also true. Dehydration can exacerbate IBS. 

The solution? Work diligently to avoid dehydration. Bring a refillable water bottle to your holiday party to avoid being without water. 

In addition to choosing water as your beverage, avoid the beverages that trigger IBS, including alcohol, egg nog or other dairy-rich drinks, sugary drinks, coffee, or carbonated drinks.

How our team can help

Our gastroenterology specialists can help you manage IBS before you gear up for a season of holiday parties and long-distance travel. If your IBS symptoms aren’t managed well, don’t hesitate to call us today at 727-372-4500 to set up an appointment here in Trinity, Florida.

You can also use our online scheduling tool to book an appointment from our website.