How to survive Christmas if you have IBS

You don't have to cancel the party

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Many of us relish the chance to indulge a little at Christmas. Rich foods and flowing alcohol are a major perk of the festive season. But if you suffer from irritable bowel syndrome (IBS), the holidays can be a nightmare.

Your normal eating routine is thrown out of whack, add lack of sleep and copious amounts of booze to the mix and your IBS symptoms could be exacerbated. Luckily though, sufferers don't have to cancel the party. We asked a top gastroenterologist to share her tips on how to keep your condition under control and still go to ball.

"If a patient has IBS it does not mean they can't enjoy the merriment of Christmas, it is just important to be aware of certain factors to effectively manage the condition over this period," says Dr Ayesha Akbar, consultant gastroenterologist at St Mark's Hospital.

1. Know the symptoms

Although the exact cause of IBS is unknown, studies suggest it is likely to be caused by multiple factors.

Most sufferers have 'visceral hypersensitivity' meaning their stomach is more sensitive to stimulants – like coffee, alcohol and certain foods. But research also suggests that there may be other factors at play such as our nervous system. More nerves go to the bowels that any other part of the body, so what affects the mind can actually have a powerful impact on our bowels.

There are three main symptoms of IBS from a practical viewpoint, which are:

  • Abdominal pain
  • Bloating
  • Change in bowel habit (constipation, diarrhea or a mixture)

    2. Watch what you eat

    At Christmas, it can be hard to say no to a carefully prepared snack or rich meal because no one wants to offend a kind host. But if you can, avoiding foods that have triggered your symptoms in the past is definitely for the best.

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    3. Pass on the sprouts

    Unfortunately, Christmas dinner with all the trimmings can feature a lot of foods that can cause bloating and make IBS symptoms worse. If you want to avoid discomfort, pass on beans, garlic, dairy, apples, rye, lentils, broccoli, and fizzy drinks (that includes champagne, unfortunately).

    4. Stock up on remedies

    It's worth making a trip to the chemist before Christmas and keeping some medication in your bag at all times to take if symptoms do rear their head.

    Dr Akbar explains that antacids and antispasmodics may be particularly useful during this indulgent period.

    "Antacids are medicines that counteract the acid in your stomach to relieve indigestion and heartburn. Antispasmodic medicines are used to treat symptoms such as tummy pain and cramp, and therefore, can be used to help manage IBS during this time."

    5. Don't beat yourself up

    If you don't stick to these tips, don't feel guilty. Christmas is all about enjoying the things we wouldn't usually treat ourselves to. Be aware if you over indulge, symptoms may flare, but there is a balance between enjoying festivities and avoiding symptoms.

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    Some new year's gut resolutions

    Dr Akbar shares her advice for a happy new year, without tummy troubles:

    1. Identify your triggers

    "A key piece of advice I would give is that it is important to identify and avoid trigger factors. For example, if a patient finds their symptoms worsen when drinking alcohol, I would recommend that they make a conscious effort to avoid, or at least cut back on this, even though it might mean some lifestyle changes."

    2. Consider probiotics

    "Probiotics that are commonly added to foods such as yoghurt or taken as a supplement have the potential to calm your stomach and reduce symptoms. They won't act overnight though and you should try them for six weeks."

    3. Try a change of diet

    "Something else to try is reducing your carbohydrate and dairy intake. This may help with bloating as many people's digestive systems can't break down lactose or gluten. Give it a go for a week or two, but if it's not having a good effect, do reintroduce these foods as you need calcium and carbohydrates in your diet."

    "The low-Fodmap diet is something else I recommend trying. It stands for Fermentable Oligosaccharides, Monosaccharides and Polyols- poorly absorbed sugars that rapidly ferment in the gut. These are found in milk, wheat and some fruit and vegetables. Try cutting out these foods and slowly reintroducing them to help your stomach. However, if you try the low-Fodmap diet, do so with the guidance of a dietitian."

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