10 Tips for Surviving Holiday Festivities When You Have IBS

The holidays are a time when you can spend quality time with family and friends, and the last thing you want is for your IBS to flare up. Unfortunately, these family get-togethers are primarily centered around food, which means there are potential hazards on every table.

Board Certified Gastroenterologist Dr. Rodwan Hiba of Premier Gastroenterology PA in Brooksville, Florida, wants his patients to navigate the holiday pitfalls easily. To that end, we’ve pulled together the following ten tips to help you survive the holiday festivities with IBS lurking in the background.

1. Think small

When you belly up to the table and take in all of the holiday delights, try sampling a few dishes rather than serving yourself large portions. A great way to accomplish this is to use a small dessert plate rather than a dinner platter, which may tempt you to pile on the food.

2. Think slow

To sample your food, try some mindful eating and enjoy your food slowly. Savor each bite rather than wolfing everything down.

3. Eat often

Another great tip is eating tiny bits of food throughout the day rather than waiting hours to eat, which could set off a reaction. By grazing throughout the day, you keep your digestive system running smoothly.

4. Know your triggers

Certain foods trigger most IBS sufferers, so steer clear of those foods that haven’t agreed with you in the past. And if you’re unsure, it’s better to leave well enough alone. Holiday events where you’re away from home are probably not the best time to try new foods.

5. De-stress

Another common trigger of IBS is stress, and the holidays can be loaded with it. If you’re getting anxious, try some deep breathing or other relaxation exercises to help you de-stress.

6. Have your medications on hand

Getting to your local pharmacy over the holidays may be difficult, so make sure you have a good supply of your medications beforehand. This is especially true if you’re traveling somewhere that’s away from your medicine cabinet.

7. Talk to your host

Speaking of traveling away from home, IBS poses social challenges regarding easy and private access to bathroom facilities. Try talking to your host ahead of time to let them know about your situation, and perhaps they can set you up with your own bathroom. This small step will bring you huge peace of mind.

8. Keep moving

If exercise helps with your IBS, don’t let the holidays divert you from this regimen. Even if you’re traveling to a family member’s house, be sure to pack some good walking shoes and get out and move after you eat.

9. Have an out

If, despite your best efforts, your IBS catches up with you, have an exit plan in place so that you can deal with your IBS comfortably. Even in your own home, you can excuse yourself to another part of the house so that you’re more comfortable.

10. Go easy on yourself

We can’t say enough about going easy on yourself when dealing with IBS over the holidays. We understand the challenges of coping with the condition, but try to relax and enjoy yourself. And if you follow the tips above, it’s more likely that your IBS will be more manageable.

To learn more about getting through the holidays with IBS, please contact Dr. Hiba at Premier Gastroenterology by phone or using our online tool.

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