Beating irritable bowel syndrome this Christmas

Abi Jackson rounds up top tips for avoiding festive flare-ups

FEASTING is an important part of Christmas but as anyone with irritable bowel syndrome (IBS) will know — and that’s one in five of us — all that rich grub and extra booze (for some) can wreak havoc with our digestive systems.

While not considered medically serious — unlike inflammatory bowel diseases like Chrohn’s and conditions like coeliac, which can lead to serious complications if not properly treated and managed — IBS can still be highly distressing and have a significant impact.

Symptoms include bloating, wind, diarrhoea, constipation and abdominal cramps, and can range from mild to severe, often brought on, or worsened, by a range of ‘triggers’ – and Christmas, wonderful as it is, is teeming with potential IBS triggers.

Follow our guide for IBS flare-up-free (mostly!) festive feasting...

Strike stress off the menu: Stress is a major factor in IBS — and no, that’s not to say it’s just ‘in your head’, or it’s your fault for being ‘too stressed’. It’s about recognising that stress causes hormonal changes, which can manifest in physical symptoms. Acknowledging this — and taking appropriate steps to manage stress — is often a turning point. So take the pressure off, and ensure you factor in time to relax.

Operate some portion control: It might be tradition to pile your plate with a mountain of food on Christmas Day, but your tummy won’t thank you for it. “The more you eat on Christmas Day, the harder your digestive system has to work to process all that food — and that means it produces excessive gas,” advises Helen Bond, a consultant dietitian.

“The solution is to eat smaller meals regularly, rather than saving yourself for a once-a-day blow out.”

Don’t ditch exercise: Regular exercise can be extremely helpful in managing IBS. Not only do our digestive systems become more sluggish when we’re not physically active, but exercise is fantastic for helping combat stress too (double whammy!), so don’t let festive socialising, that Christmas to-do list, or winter’s cold weather and dark, gloomy days, stop you from being active. Watch out for ‘windy’ forecasts!

Don’t skip meals: It can be tempting to skip meals earlier in the day — maybe you have a party to go to and don’t want to be bloated, or perhaps you’re going out for a meal and think having an ‘empty stomach’ will minimise symptoms flaring up. This tactic is rarely a good idea though, and often backfires, resulting in low energy, sluggishness and bingeing, because you’ve let yourself get too hungry.

Avoid party food pitfalls: Rich and fatty party food can play havoc with IBS, especially if you suffer from diarrhoea. “Steer clear of pastry (quiche, vol-au-vents, sausage rolls and pork pies, for example), fried foods (crispy wontons, spring rolls and samosas), chocolates, and mince pies,” says Bond.

Be savvy with the booze: Want to enjoy a drink or two over the festive period? Bond suggests keeping bubbly drinks — like champagne, Prosecco, beer and soft fizzy mixers — to a minimum, if you want to avoid feeling gassy. Another thing to consider is that alcohol in itself can be an IBS trigger for some, and for those sensitive to fructose/fruit sugars, drinks like wine, port and fruity cocktails could lead to diarrhoea. Be sure to drink plenty of water.