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The holiday season is nearly here, and with it comes a multitude of family meals, Friendsgiving dinners, and too many opportunities to overindulge. The more packed your social calendar is, the more likely you are to come across tempting foods you know you shouldn’t eat — especially if you have irritable bowel syndrome (IBS).
IBS is a chronic condition that affects your digestive system, causing symptoms like abdominal pain, bloating, gas, diarrhea, and constipation. For most people, these symptoms are triggered by eating certain foods, increased stress, or changes in routine — all of which are unavoidable during the holidays.
However, if you have your IBS under control and have found strategies that work for you, you don’t have to worry. And if you haven’t, Dr. Jack Husney, a board-certified gastroenterologist in Brooklyn, New York, is here to help you do just that.
Working with a specialist like Dr. Husney can make all the difference in being able to enjoy the holidays while managing IBS. Here, he provides practical tips for avoiding triggers and keeping your gut in check all season long.
Why are the holidays extra challenging with IBS?
Holiday menus are filled with fatty and sugary foods which can trigger IBS. Add alcohol, caffeine, and sodas to the mix, and you’re sure to struggle with symptoms at some point.
Then there’s the inevitable stress of the holiday, which triggers and worsens IBS symptoms. It’s fun to be reunited with your friends and loved ones, but trying to meet your deadlines before the end of the year, last-minute shopping, and honoring every social obligation are all stressors.
Even if you can keep your stress under control, it’s almost impossible for your usual routine not to be disrupted. Many people with IBS rely on routines to keep their symptoms under control. Late nights, travel, and irregular eating patterns can all affect IBS control.
Tips for managing IBS during the holiday season
These six simple tips can help you manage IBS during the holidays and beyond.
1. Plan ahead
Before heading to a party or dinner, research the menu or speak with the host about what’s being served. If possible, offer to bring a dish that caters to your dietary needs. Knowing there’s a safe option available can help you resist the temptation to eat foods that can trigger your symptoms.
2. Identify and avoid triggers
Common IBS triggers include fried or fatty foods, dairy, gluten, artificial sweeteners, and alcohol. Keep note of your triggers and avoid them whenever possible. When in doubt, opt for simple, whole foods like lean proteins and cooked vegetables.
3. Practice mindful eating
It’s easy to overeat during the holidays, but large portions can stress your digestive system. Eat smaller portions slowly to give your body time to digest. Chewing each bite thoroughly can also help prevent bloating and discomfort.
4. Stay hydrated
Alcohol and coffee are holiday staples, but both can irritate your digestive system. Drinking plenty of water can help offset the dehydrating effects of alcohol and caffeine and reduce your risk of IBS symptom flares.
5. Get enough sleep
Overcommitting to social obligations will leave you stressed and exhausted, which may worsen IBS symptoms. Decline invitations when you need to, find time for rest, and make your nightly sleep a top priority.
6. Manage stress
To manage your stress levels, exercise or go for walks daily, or practice relaxation techniques such as deep breathing, meditation, or yoga. Even taking a few moments to pause and breathe deeply can change how your body reacts to stress.
Your partner in effective IBS management
Living with IBS doesn’t mean you have to miss out on all the fun of the holidays. By planning ahead, avoiding triggers, and managing stress, you can keep your symptoms under control. To get additional help and support for IBS, call or click online to schedule a visit with Dr. Husney in Brooklyn, New York, today.