Ah, Christmas! The time for feasting, family and festivities. But if you’re one of the many people with IBS, it might feel more like navigating a minefield of triggers than a season of joy. Between rich foods, erratic schedules and the occasional stress of the holidays, keeping your gut calm can seem impossible. Fear not – I’ve got you covered with practical tips to enjoy the festive cheer without upsetting your belly 🎄✨
Before we dive in, don’t forget to download my free IBS relief guide here – it’s packed with tips to help you take control of your symptoms this season and beyond!
1. Prioritize your gut health (even when it’s not popular)
The buffet table may be groaning under the weight of tempting treats, but your gut has its own needs. Stick with foods you know your digestive system tolerates well. If mince pies and cheese platters spell trouble, it’s okay to say no. Bring a gut-friendly dish to gatherings to ensure there’s something safe for you to enjoy.
2. Pace yourself with portions
Overeating can overwhelm even the healthiest of guts. If big meals trigger bloating or discomfort, aim for smaller, more frequent meals throughout the day. Christmas dinner can still be a highlight – just keep portions manageable and take your time to savor every bite.
3. Mind the booze
Alcohol is a common IBS trigger, and festive drinks like mulled wine or creamy liqueurs are often the worst offenders. If you do decide to indulge, stick to something simple like a small glass of dry wine or a gin with soda water. And don’t forget to hydrate with plenty of water to keep things moving along!
4. Don’t skip your routines
Routine is a lifesaver for those with IBS, but holidays can throw everything into chaos. Try to maintain your usual meal and sleep schedule as much as possible. A short walk after meals can also help with digestion and reduce bloating.
5. Be mindful of stress
Let’s face it: Christmas can be stressful. Last-minute shopping, family dynamics and packed calendars can leave your gut feeling frazzled. Incorporate relaxation techniques into your day – deep breathing, a quick mindfulness app session, or even a stroll to clear your head. Remember, a calm mind helps calm your gut.
6. Watch those festive FODMAPs
High FODMAP foods like onions, garlic, Brussels sprouts, and dried fruits love making appearances on Christmas menus. While it’s okay to enjoy in moderation, try to balance them with low-FODMAP options. For example, swap stuffing loaded with onions for a simpler herb-based version, or enjoy roasted carrots, parsnips and aubergine instead of sprouts.
7. Travel with a gut-health kit
If you’re heading away from home, pack a few essentials to keep your gut happy. This might include a trusted peppermint oil capsules, herbal teas like peppermint or ginger, and any medications or supplements you rely on. Being prepared will help you feel in control, no matter where the season takes you.
8. Say no without guilt
Christmas is about connection, not eating everything on offer. Politely decline foods you know won’t agree with you, and don’t feel pressured to explain your choices. A simple “I’ll pass on that, thank you” is all you need.
9. Be kind to yourself
Even with the best intentions, slip-ups happen. If you overindulge or eat something that doesn’t sit well, don’t let guilt take over. Rest, hydrate, and give your gut some time to recover. Remember, IBS doesn’t define your Christmas – your mindset does.
10. Focus on the joy of the season
Christmas is so much more than what’s on your plate. It’s about spending time with loved ones, sharing laughter and creating memories. Keep your focus on these moments, and the stress about food and symptoms will fade into the background.
This Christmas, give yourself the gift of compassion and preparation. Your gut deserves a break too! Wishing you a festive season filled with comfort and joy – both for your heart and your belly. 🎅💚
