The holidays are right around the corner, which means loads of food, days of traveling, and a change in your daily routine. For people with irritable bowel syndrome, the holiday season can be extra tough with all of the decadent foods, traveling, and stress. We understand that managing your IBS during this time of year can be tricky, so we’ve put together a guide with our favorite tips for keeping your IBS in check over the holidays.
Tip 1: Plan Ahead
Whether you’re going to a holiday potluck or out to dinner instead, planning is the key to avoiding IBS mishaps during the holidays. If you are going to a potluck, offer to bring a dish or two, so at the very least you have a few items to eat that won’t trigger your IBS symptoms. If you plan to go to a restaurant, be sure to check the menu ahead of time to plan your meal.
Tip 2: Snack Before Functions
Avoid overeating by combating the hunger trap! Eating a small, healthy meal or snack before you go to your holiday function will decrease the likelihood that you’ll end up munching on something that might cause IBS symptoms.
Tip 3: Pack an IBS Emergency Kit
If you do experience a flare-up during the holidays, be sure you have an IBS emergency kit on hand with anti-diarrheal medications, stool softeners, anti-nausea medications, etc. You may also want to pack a change of clothes, just in case you can’t make it to the bathroom in time.
Tip 4: Focus on Conversation
It’s a lot harder to overeat or snack on something bad for you if you’re focusing on connecting with the people you love. Be sure to enjoy the holidays by being present with the loved ones that surround you.
Tip 5: Find Time for Self-Care
One of the most common triggers of IBS symptoms is stress and anxiety, which can be at an all-time high during the holidays. Rather than succumbing to the holiday stress during the season of giving, it’s okay to be a little selfish and take care of yourself. Whatever self-care looks like for you—whether it be yoga, meditation, spending time with friends, taking a hot bath, or spending time in nature—be sure to set aside time for it during the holidays.
If you have a holiday gathering or trip planned, talk with your IBS doctor to help devise a game plan for keeping your IBS symptoms at bay, so you can enjoy a worry-free holiday.