Your Holiday IBS Survival Guide

Patients with irritable bowel syndrome, commonly called IBS, often report gastrointestinal symptom flareups such as abdominal pain, constipation or diarrhea when they feel especially stressed, anxious or depressed – or when they experience disruptions to their normal diet.

As a result, managing IBS during the holidays can be particularly challenging. The season is, after all, typically full of obligations that can be emotionally taxing, from family and office holiday gatherings to shopping and gift-wrapping to-do lists.

Add in the ever-present temptation of holiday desserts, and the final months of the year can become a perfect storm of gastrointestinal distress for those with IBS.

“The holidays can be joyful times, but they also can be stressful as well with travel, deadlines and family demands,” says Ahmed Akhter, MD, a Franciscan Health gastroenterologist based in Crown Point, Indiana. “The goal for IBS patients should be to set aside time for themselves during the holidays to minimize symptoms associated with the condition.”

Prioritizing Self-Care For IBS Symptom Management

To keep IBS symptoms in check, Dr. Akhter urges patients to prioritize finding ways to relax and regroup even in the midst of the hectic holiday season.

Self-care activities could include:

• Taking a relaxing bath
• Doing yoga or meditation
• Finding quiet alone time to read or journal
• Enjoying a favorite sport or hobby
• Listening to calming music
• Exercising – even if it’s just a 20-minute walk

“It’s very important to create a daily space to focus on yourself and your health – especially during the holidays,” Dr. Akhter said. “Doing this can help calm the symptoms of IBS and help patients better cope with their condition.”

Minimizing Diet Disruptions

In addition to emotional triggers, many patients find their IBS symptoms are closely linked to what they’re eating on a day-to-day basis. This can be even more challenging with holiday treats, meals and parties.

Some patients find that avoiding certain potential dietary triggers – including dairy, gluten or high-fiber foods – helps lessen their symptoms. Following the Low-FODMAP Diet, a diet geared toward reducing intake of five types of dietary sugars, also can help reduce symptoms of irritable bowel syndrome.

During the holidays, patients should try to stick to their usual dietary routines as much as possible to minimize IBS flareups. No one should feel they have to abstain from all holiday desserts entirely – but enjoying them in moderation should be a goal.

“We encourage patients to avoid an excess of holiday sweets and rich foods,” Dr. Akhter said. “And, if you’re avoiding certain foods as triggers on a usual basis, you should continue to avoid those, even during the holidays.” 

Plan Ahead For Travel

Finally, patients should take time to ensure they’ve packed any necessary IBS medicines before traveling for the holidays. Arriving at your destination only to discover you’ve left symptom relief medications at home can cause anxiety – and a worsening of symptoms.

“Make sure you have the medicines that you normally take before traveling – especially since it may be difficult to reach your physician or get a replacement prescription over the holidays if you’re far from your home pharmacy,” Dr. Akhter explained.

If you’re experiencing symptoms that could be IBS-related, feel embarrassed. Talk to your doctor to learn more about irritable bowel syndrome and simple lifestyle modifications that can help you manage your symptoms, regardless of the time of year.