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IBS Holiday Survival Guide
The festive period, with its parties and family reunions is fast approaching. In principle, this time of year should be synonymous with joy and getting together. But, if you suffer from irritable bowel syndrome (IBS), the winter holiday period can easily become unpleasant. As traditional dishes often contain onions and garlic, as well as being high in fat, bloating, cramps and tummy aches are never far behind.
Thankfully, all is not lost…
There are ways you can have a wonderful festive season without any bad memories… even if you suffer from IBS! Here are a few tips to help you prepare and know what to eat if you’re invited to a party during the holidays.
Avoid: High-FODMAP Alcohols
Most mixed drinks and cocktails should be avoided, as they are generally high in FODMAPs. If you simply must have a piña colada or a daiquiri, check the ingredients and avoid those that contain FODMAP-rich ingredients. Rum and dessert/sweet wines should also be avoided because they contain an excess of fructose compared to their glucose content.
Go for: Low-FODMAP Alcohols
Wine (red, rosé and white), beer, vodka, whiskey, sparkling wine (champagne, cava…) are all low in FODMAPs. A note on sparkling wine: any drink with bubbles should be consumed sparingly given that the ingestion of air can produce symptoms, especially bloating.
Be Careful!
Even low-FODMAP alcohols cannot be consumed freely. Alcohol in general is an irritant for the digestive system and can cause symptoms (bloating, diarrhea, etc). My favorite tip? Alternate each alcoholic drink with a glass of something non-alcoholic and low in FODMAPs (see the examples below). Not only will you be properly hydrated (!) and avoid excess alcohol, you’ll also protect your digestive system.
Low-FODMAP Non-Alcoholic Drinks
Cucumber Water
If you want to drink something other than alcohol, here are a few ideas:
- Lemonade
- Cucumber Water (this is just an example, you can use almost any mix of low-FODMAP fruits and/or vegetables)
- Ginger Syrup (use with sparkling water or an iced-tea for example)
If you’re worried that members of your family or friends will comment on your condition, why not get them to
Low-FODMAP Eating Out
Planning: The Key to Success
An important thing to remember: it isn’t the end of the world if your festive dinner isn’t 100% low FODMAP. With FODMAPs, it’s all about balance and quantity. The ideal is to think ahead of eating out and plan to reduce your intake of FODMAPs for the rest of the day. This will give you a wider variety of choice.
What to Do if You’re Invited
If you’re holiday meal, don’t hesitate to bring your own dish. This way you’ll be certain you can eat a low FODMAP meal and your host won’t need to worry about dietary restrictions.
If possible, ask participants to write the ingredients of their dish on a small piece of card. This will only take a few minutes and could save you a lot of discomfort. What’s more, it’s not only useful for you, but for all other people suffering from allergies or dietary intolerances!
General Tips
I leave you with a few tips that are good not just for you, but for your loved ones too!
- Don’t skip meals, and try to eat at regular times. It is not advisable to eat nothing during the day simply so you can indulge and eat too much at the holiday dinner.
- Stick to your usual routine as much as possible and take time to do some physical activity. Go for a long walk, this can work miracles when it comes to relieving stress!
- Finally, enjoy it! The festive season only happens once a year 🙂
Author
Member of the Quebec College of Dietitians (ODNQ) and Dietitians of Canada,Jef graduated from McGill University in December 2014. Recently graduated and passionate about culinary arts, Jef poses a simple, effective and practical look at daily meal planning. With this in mind, she works in conjunction with the mission of SOSCuisine...
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