≡ Menu

How to Survive the Holidays with IBS

The holidays can be hard for many reasons. IBS shouldn’t be one of them! While it can be difficult to manage the stress of travel, holiday meals, and the emotions that tag along with the holidays, there are ways to make it easier. Check out the information below for tips and tricks on how to survive the holidays with IBS.

How to Survive the Holidays with IBS #IBS #irritablebowelsyndrome #holidays #help #howto #101 #survive #fodmap #lowfodmap

Managing Holiday Stress

The holidays can be a stressful time for patients with IBS. One of my first tips to survive the holiday season is to limit your stress as much as possible. This can include stress leading up to the holidays, as well as the holiday itself.

While it can be impossible to eliminate stress altogether, reducing your base stress level can help you manage the things that are out of your control.

Managing Seasonal Activities

Sometimes the holidays feel like a never-ending parade, with local activities, corporate events, and family gatherings peppering your personal calendar. Part of reducing your stress load might be practicing the word “no.” It’s ok to be choosy when scheduling yourself. Pick the things you want to attend and enjoy them. The office intern probably won’t be devastated you didn’t hit up their ugly sweater party.

Managing Holiday Preparations

Preparation for the holidays can also be stressful. If you’re worried about taking little ones for last-minute gift-shopping, try trading babysitting duties with a friend. This way you can both shop alone with a little less stress. Better yet, support local shops and artists by ordering unique gifts online. As an added bonus, you don’t need to worry about crowded public washrooms.

If you’re hosting a holiday bash, you might also experience some pre-party jitters. Make a list of what needs to be completed and when. Highlight any items that must be completed by you and delegate anything you can. This may include delegating someone to make sure assigned tasks are completed.

Remember, many traditional holiday items can be prepared the day before. Consider starting a new family tradition of cutting green beans or peeling potatoes while watching a holiday classic. Remember to Google proper overnight storage for any items you prepare in advance!

Managing Your Diet

It can be hard to manage the Low FODMAP Diet when you aren’t in control of the food at an event. Here are some tips and tricks for navigating holiday gatherings hosted by someone else.

How you handle this situation will largely depend on who is hosting the event. If you’re attending a sit-down meal prepared by a friend or family member, reach out and ask what’s being served. This way you will know what your options are in advance. In the case of someone close to you, you can also suggest substitutions that are more suitable for you. For example, swapping out steamed asparagus for steamed green beans.

If you’re uncomfortable asking for personal accommodations, you can also offer to bring a dish of your own. I normally bring an appetizer. This way I know I have something filling in case I can’t have much of the main dish. In some instances, I have coordinated with family and friends for access to multiple FODMAP friendly dishes.

It’s worth noting that it isn’t always possible to rework the menu or bring your own contributions. In this case, my best advice is damage control. Make sure you get a good night sleep so you are full of willpower, have a filling snack or a small meal before you go so you aren’t dying of hunger, and try your best to make decisions that support your diet and symptom management plan.

My willpower consistently dissolves around dessert, so I also try to pack a treat to eat on the way home. I find it’s easier to avoid temptation when I have something delicious waiting for me that won’t cause symptoms.

Managing Your Symptoms

The last suggestion I have for surviving the holidays is to recognize that no matter what you do, you may still have symptoms. So prepare yourself.

IBS Emergency Kit

If you’re traveling to your holiday festivities, it can be helpful to bring some tools of the trade. This may include medications you take regularly, an extra pair of clothes including underpants, wet wipes (and a sealable bag to put them in until you’re home), a print out of “wind relieving” yoga poses, peppermint or ginger tea, and a safe snack in case you can’t eat as much as you anticipated!

If you’re worried about changing clothes mid-festivities, try to wear something neutral on the bottom like blue jeans, slacks or leggings and bring something similar as your backup. Odds are your pant-choice isn’t burned into anyone’s memory, so your costume change will likely go unnoticed. Remember to bring something to put spent clothes in.

If you’re attending a more formal event, many community members have recommended adult briefs. These sneaky underclothes have not only saved patients from embarrassment but also stress-related symptoms, as they feel protected when wearing them. Try a pair out at home and see if they’re right for you (and your chosen outfit).

While it’s handy to have these tools at the ready, it can also bring relief to know you have a plan in place if things go awry. This can help reduce symptoms brought on by stress.

Savvy Planning

Another suggestion is to ask your host to be seated in a place where you have easy access to the washroom. If you’re familiar with the host, you can ask to use a private bathroom (such as the master bath). This way, you’ll always have access to a washroom should you need it. You also won’t need to worry about tying up the guest washroom if symptoms hit.

If this arrangement isn’t possible, make a note of public washrooms on the way to and from your destination. This is handy if nerves cause symptoms on the way there, or you’re having symptoms on the way home.

Finally, if you’re attending a gathering with another person, you can also work out a subtle cue for them to bring you your emergency kit or to round up your peeps so you can head home.


This time of year can be tough. With all the planning and preparation that goes into the holidays, don’t forget to make a symptom management plan for your IBS. This might look like saying no if you’re feeling overscheduled, reaching out to request accommodations, and making arrangements with hosts or friends and family for when your symptom-management plan goes awry.

If you’re looking for some holiday-friendly recipes, make sure to check out the recipe section.

Did I forget a tip? Let me know in the comments below. Together we’ll get the Low FODMAP Diet down to a science!

How to Survive the Holidays with IBS #IBS #irritablebowelsyndrome #holidays #help #howto #101 #survive #fodmap #lowfodmap

Did you like this article? You might also like one of these:

Living on the Low FODMAP Diet

How to Set Boundaries for Success

3 Reasons to Keep A Food Journal

© 2017 Amy Agur – The FODMAP Formula




Leave a Comment

Previous post:

Next post: