With Christmas around the corner the time to “eat, drink and be merry” is upon us..
Does the idea of work parties, finger foods and fizz, lack of sleep, work deadlines send your stomach and IBS into a spin? We haven’t even mentioned family dynamics yet or the frantic race to find the perfect last-minute gifts (surely this isn’t just me?). If you relate to this read on to help you get into the festive spirit and feel more confident, comfortable and in control of your IBS symptoms
Be merry and mindful
Unfortunately, Christmas dinner with all the trimmings often includes lots of foods that cause bloating and make your IBS symptoms worse – think Christmas pudding and mince pies, brandy butter, brussel sprouts, broccoli, garlic, and onions. You don’t need to avoid all these but maybe be more wise with your choices e.g. opt for a small portion of Christmas pudding and avoid lashings of brandy butter or choose less gas-producing vegetables such as parsnips instead of brussel sprouts.
Next the festive buffet table! Many Christmas buffets include high-fat processed foods such as vol au vents, quiche, sausage rolls, pork pies, and mince pies; all of which can play havoc with your IBS and contribute to heartburn. High-fat foods take longer to digest and delay stomach emptying, which is known to increase the likelihood of acid reflux. Try to limit fried pastry snacks and choose cheese and crackers or leftover cold meats instead
Be mindful when eating
- Eating slowly, savouring each mouthful
- Be present in the moment, take time to put your fork down and enjoy the conversation, ambience
- Listen to what your body is telling you and try to tune into your hunger cues. Are you eating because of all the food available or because you are truly hungry. When each mouthful becomes less enjoyable with each mouthful or you start to feel full.. stop! You can go back for more later. Eating too much can make bloating worse.
Focus on what you can eat
You might be feeling frustrated about all the foods you can’t enjoy, such as mince pies or panettone. It’s important to have some treats to enjoy during the holidays and some great IBS-friendly snacks include dark chocolate, mixed nuts, popcorn, olives, pigs in blankets, and pretzels.
Add some Christmas sparkle NOT fizz
Bubbles in drinks like champagne, prosecco, beer, and cola can lead to gas, bloating, and discomfort. To make better choices for festive occasions, consider opting for a glass of Pinot instead of prosecco. Clear spirits tend to be better tolerated and contain fewer fermentable fibers (i.e., FODMAPs) compared to beer and cider. Additionally, it’s important to be mindful of your total alcohol and caffeine consumption, as both can irritate the gut and exacerbate IBS symptoms. You don’t have to avoid alcohol entirely; just take a mindful approach by enjoying it with food rather than on an empty stomach.
Don’t be a Christmas cracker!
Christmas is dubbed “the most wonderful time of the year “and whilst this might be true, it is also a time of year which often puts added stress and pressure onto us. It is widely acknowledged stress can exacerbate IBS symptoms; have you noticed your tummy plays up more when you are worried, anxious or more stressed? If you feel stress is a trigger for your IBS try to focus on breathing, try some yoga or increase meditation/mindfulness; all of these have been shown to reduce stress and IBS symptoms. You might find it helpful to download an app initially to help you get started.
It is equally important to engage in physical activity. If you find yourself cooped up during the festive season, make an effort to get outside and enjoy a winter walk. Exercise releases endorphins, which can help improve your mood. Taking time for a walk also provides an opportunity for personal reflection and a chance to recharge amidst the holiday hustle and bustle.
If you are feeling concerned about how to manage family dynamics, the added financial pressure or simply want to prioritise your own wellness this is a great read: Christmas and mental health
Click here to gain access to helpful and supportive charities ready to assist you.
It’s important to remember that everyone’s journey with IBS is unique. Understanding your body’s specific triggers and tolerances is essential. If you haven’t identified your triggers yet, there’s still an opportunity to schedule an appointment. I am currently offering a 20% discount on new appointments when you use state the code WINTER20 at the time of booking.
Finally, I want to take this opportunity to wish each of you a wonderful and Merry Christmas. Embrace the joy of the season!
