How to Survive the Holidays with IBS

The holidays are all about celebration, connection, and delicious food, but if you’re living with IBS, it can feel more like an obstacle course. Between rich meals, social gatherings, and changes to your usual routine, managing your gut health might seem overwhelming. The good news is that with a little preparation and a focus on what works for you, it’s absolutely possible to enjoy the season without sacrificing your wellbeing!

Preparing for Holiday Meals

Holiday meals can be tricky when you’re not in control of what’s being served. Whether it’s a family dinner, a potluck with friends, or a work party, planning ahead can make all the difference. If you’re going to someone’s home, don’t be afraid to mention your dietary needs ahead of time. A simple, “I need to avoid certain ingredients for health reasons” can go a long way. Offering to bring a dish is also a great idea This way, it guarantees there will be something suitable for you to eat.

When faced with buffets or potlucks, take a moment to scan your options. Look for dishes with plain proteins like roasted turkey or chicken, vegetable sides without heavy sauces, and foods where the ingredients are easy to spot. If you’re not sure about a dish, it’s always okay to ask what’s in it. Bringing along a few trusted FODMAP Friendly snacks, like crackers or muesli bars can help if you find yourself short on suitable options.

Navigating Social Pressures

Let’s face it, food tends to be the centre of attention at most holiday gatherings, which can sometimes lead to awkward conversations or unwanted pressure. If someone questions your choices, keep your explanation simple: “I’m sticking to what works best for me.” This usually stops the conversation without making it a big deal.

Then there are the food pushers, the ones who insist you “just try a little” of something. Politely saying, “It looks amazing, but I’m full” or “I’ll have to pass, but thank you” often works. Shifting the conversation back to other topics or engaging in non-food activities can also help take the focus off your plate and keep the moment relaxed.

Finding Balance Without Missing Out

Just because you’re managing IBS doesn’t mean you can’t indulge a little. With a bit of creativity, you can enjoy festive treats while staying mindful of your gut health. Many holiday favourites can be adapted with low FODMAP ingredients, so you don’t have to miss out on the fun. Try out our new Recipe Maker feature on our app to help with this. 

Mindful eating can also make a big difference. By slowing down, chewing thoroughly, and truly enjoying each bite, you’ll give your digestive system a helping hand. Plus, you’re less likely to overeat, which can be a common trigger for IBS symptoms.

Managing Stress and Bumps in the Road

Holidays can be as stressful as they are joyful, and stress is a well-known IBS trigger. Finding little moments of calm throughout the day can help. Whether it’s a quick walk, deep breathing, or even just stepping outside for a breather, small actions can help keep stress in check.

Even with the best preparation, flare-ups can happen. Having a little “IBS toolkit” on hand can make these moments easier to manage. Items like a heating pad, peppermint tea, or your go-to remedies can help you feel more in control. Staying hydrated, getting enough fibre, and sticking to your usual sleep routine as much as possible will also help you bounce back faster.

Focusing on What Matters

The most important part of surviving the holidays with IBS is to remind yourself what this time of year is really about. Whether it’s spending quality time with loved ones, enjoying festive traditions, or simply taking a break, focus on the parts of the season that bring you the most joy. And remember, it’s okay if every day isn’t perfect. Listen to your body, do what works for you, and don’t be too hard on yourself.

A Little Extra Support

If you’re looking for help managing IBS during the holidays, the FODMAP Friendly app. It’s the most advanced FODMAP app yet. Including low FODMAP recipes, ebooks, and a detailed list of foods that are high or low in FODMAPs. You can even use it to create your own holiday recipes, which is perfect for planning meals that work for you. The app also has an FAQs section for quick answers to common questions, so you’ll never feel unprepared.

With some planning, flexibility, and a focus on what matters most, you can enjoy the holidays and keep your IBS under control. Here’s to a season filled with joy!