How to manage your IBS this Christmas, according to a GP
Christmas is drawing close, and that means it’s nearly time to - as Dr Seuss says - feast! Feast! Feast! But while many Britons are looking forward to the festive spread, some of us aren’t quite as lucky in the gut department.
Irritable bowel syndrome (IBS) affects an estimated one in five people in the UK. The common digestive condition sees sufferers experiencing symptoms like stomach cramps, bloating, diarrhoea and constipation, with certain foods causing it to flare up more than others.
During the festive season, indulgent food and alcohol often dominates the menu - which can make Christmas dinner quite tricky for people with IBS.
This is because fatty foods and alcohol are common triggers of the condition, says Dr Claire Merrifield, GP at home-testing kit firm Selph. Christmas can also be a stressful time, with lots of planning, organising and socialising to do, and stress is known to worsen symptoms of IBS.
“Fatty foods like cheese and chocolate, which are hard to avoid over the festive period, might increase symptoms of IBS, in particular abdominal pain related to eating,” Dr Merrifield says.
“Cruciferous vegetables like brussel sprouts and cabbage are actually a low FODMAP food, however, they often lead to a lot of gas production and some people with iBS will prefer to avoid this.”
FODMAP refers to a certain group of foods and stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. High FODMAP foods can lead to more gas and bloating. Popular Christmas fare that are also high FODMAP foods include cauliflower, onions, garlic, milk, bread, and sweeteners.
However, there are things you can do to make Christmas more enjoyable for yourself if you have IBS, or for other family members who suffer from it. Dr Merrifield shares her top tips for managing IBS so that you can still indulge without worrying about a flare-up.
Swap brussel sprouts for other greens
“Love them or hate them, there is actually science behind why bruseel sprouts make you gassy,” Dr Merrifield explains. “Although they are high in vitamins and antioxidants, they contain a lot of fibre which is fermented by bacteria in our colon, leading to the production of gas that our bodies must release.
“This can lead to discomfort in some people with IBS.” Ditch the sprouts and use peas as a more IBS-friendly substitute instead. Carrots or green beans also make for a less gassy alternative.
Cut back on fat
Studies suggest that high-fat foods may trigger some symptoms of IBS - and with high-fat foods galore at Christmas, it can be difficult to avoid.
“If you’re in charge of cooking, try and make sure there are some lighter snacking and dessert options,” Dr Merrifield recommends. “You can also bring some mindfulness to your eating - do you really want that whole chocolate orange right now? Or can you just have a small segment and really enjoy it?”
Limit alcohol and caffeine
“Alcohol, tea and caffeine can all trigger symptoms of iBS so it’s worth being mindful of what you’re drinking,” the GP says. “Most of us have something in our hands that’s not water for most of the Christmas period, so think about ways you could reduce the caffeine and alcohol you’re consuming.”
Non-alcoholic or decaffeinated alternatives are good to have on hand. You can also infuse water with fruit to keep you hydrated and refreshed while still having a tasty drink. Peppermint tea may also be able to soothe abdominal pain related to IBS, so make sure you stock up on it.
Watch: Feeling Bloated? Try These Healthy Foods
Wear loose clothing
There’s nothing worse than wearing too-tight clothing when you’re feeling bloated, and IBS patients tend to suffer from especially painful bloating. Skip the skin-tight dresses and trousers and opt for loose-fitting clothes instead so you can stay comfortable all day long.
“Wearing tight-fitting clothes or tightly-elasticated waistbands can mean our gut can’t work as effectively and may lead to painful trapped wind,” Dr Merrifield says. “Wear loose-fitting clothes that are baggy around the middle - everyone’s focused on their food, not your waistline, so prioritise comfort over fashion.”
Minimise stress
“Christmas can be a stressful time for many of us. If you’re alone there may be increased feelings of isolation and sadness. If you’re with loved ones, a combination of family tensions and loosened inhibitions can lead to difficult atmospheres,” she warns.
“Remember it’s OK to take a minute to breathe. There are some really simple breathing techniques you can try, even in the middle of a conversation to help you get a bit of perspective.”
You can practice the 3-4-5 method of breathing, which involves breathing in for three seconds, holding your breath for a count of four, and then breathing out for a count of five.
“IBS is thought to be a disorder of gut-brain interaction, so take a moment as often as you can to be present to the sights, sounds, smells and feelings around you,” Dr Merrifield adds. “The more you can ground yourself in the present moment, the less feelings of anxiety and worry you’ll tend to experience. Try and enjoy the festive season, whatever it brings for you.”
Read more about gut health at Christmas:
The best and worst foods to eat this Christmas for your gut health (Yahoo Life UK, 6-min read)
Overindulging at Christmas: The link between sweet treats and gut health (Yahoo Life UK, 5-min read)
How alcohol impacts your gut health as a third of Brits plan for a sober Christmas (Yahoo Life UK, 4-min read)
