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A GP has warned those with IBS that a popular vegetable on their Christmas dinner may cause issues (Image: Sanny11 via Getty Images)
It’s estimated that approximately one in five people across the UK live with irritable bowel syndrome (IBS), a widespread condition affecting the digestive system and triggering symptoms including stomach cramps, bloating, diarrhoea and constipation, reports SurreyLive.
In the United Kingdom, irritable bowel syndrome (IBS) is a condition that impacts about one in every five individuals, according to SurreyLive. This common digestive disorder manifests through a variety of symptoms, such as abdominal cramps, bloating, diarrhea, and constipation. These symptoms can vary in intensity and duration, sometimes appearing suddenly and other times persisting for weeks.
While the exact cause of IBS remains elusive, many find relief through dietary adjustments. However, the holiday season, with its bounty of rich foods and alcoholic drinks, can pose particular challenges for those managing this condition. For IBS sufferers, the Christmas feast can become a source of anxiety rather than enjoyment.
“Most people with IBS also will know that foods that have a high FODMOP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) content can create more gas and bloating. High FODMAP foods like cauliflower, onions and garlic, milk, bread and sweeteners tend to be prominent foods at Christmas time.”
Dr. Claire Merrifield, a general practitioner at Selph, emphasizes the impact of holiday indulgences on IBS. “Fatty foods and alcohol are notorious triggers for IBS, making Christmas a potentially difficult time for those affected. Additionally, stress—which often accompanies the holiday season—can exacerbate IBS symptoms,” she explains.
Dr. Merrifield also highlights the role of high FODMAP foods, which are prevalent in festive menus. These include items like cauliflower, onions, garlic, milk, bread, and sweeteners that can lead to increased gas and bloating. Such foods are often unavoidable during Christmas, complicating dietary management for those with IBS.
The festive period, with its tempting array of rich foods, can be particularly troublesome for IBS patients. Dr. Merrifield warns of the potential for increased symptoms, noting that “fatty foods like cheese and chocolate, which are hard to avoid during the festive season, might lead to more intense abdominal pain post-meal.” Thus, careful dietary planning becomes essential for those looking to enjoy the holidays without undue discomfort.
She proposes substituting Brussels sprouts, which are infamous for causing flatulence due to their high fibre content that undergoes fermentation in the bowel, with a more IBS-suitable alternative.
Replace Brussels sprouts with peas
Dr Merrifield explained: “Love them or hate them, there is actually science behind the reasons why Brussels sprouts make you gassy. Although they’re high in vitamins and antioxidants, they contain a lot of fibre, which is fermented by bacteria in our colon, leading to the production of gas that our bodies must release. This can lead to discomfort in some people with IBS.”
For a less troublesome experience, the specialist recommended: “Try swapping out Brussels sprouts for a less gassy alternative, like carrots or green beans. The rest of the dinner table might even be jealous!”
Reduce fatty foods
Dr Merrifield also highlights fat as a potential catalyst for IBS flare-ups, recommending cutting down on rich festive puddings. She explained: “Fat is thought to trigger some symptoms of IBS. There are usually lots of fatty foods on offer for dessert, like cake, cheese and chocolate.”
Dr Merrifield suggested: “If you’re in charge of cooking, try and make sure there are some lighter snacking and dessert options. You can also bring some mindfulness to your eating – do you really want that whole chocolate orange right now? Or can you just have a small segment and really enjoy it?”
Reduce alcohol and caffeine intake
She continued: “Alcohol, tea and coffee can all trigger symptoms of IBS, so it’s worth being mindful of what you’re drinking. Most of us have something in our hands that’s not water for most of the Christmas period, so think about ways you could reduce the caffeine and alcohol you’re consuming.
“You might want to stock up on non-alcoholic or decaffeinated alternatives. Fruit-infused water is a really nice way to stay hydrated and refreshed and peppermint tea can help with abdominal pain related to IBS.”
Choose comfortable clothing
When it comes to clothing choices during festive meals, Dr Merrifield advised: “Whenever we sit down to eat a big meal, we are likely to feel our bellies getting bigger. Wearing tight-fitting clothes or tightly elasticated waistbands can mean our gut can’t work as effectively and may lead to painful trapped wind.
“Wear loose-fitting clothes that are baggy around the middle. Everyone’s focused on their food, not your waistline, so prioritise comfort over fashion.”
Incorporate brief pauses and mindful moments
Lastly, she suggested reducing stress by weaving brief pauses and mindful moments into your daily routine. Dr Merrifield explained: “Christmas can be a stressful time for many of us. If you’re alone, there may be increased feelings of isolation and sadness. If you’re with loved ones, a combination of family tensions and loosened inhibitions can lead to difficult atmospheres.
“Remember it’s OK to take a minute to breathe. There are some really simple breathing techniques you can try, even in the middle of a conversation to help you get a bit of perspective. Try the 3-4-5 method: breathe in for three seconds, hold for a count of four, then breathe out for a count of five. Do it a few times to re-centre yourself.
“IBS is thought to be a disorder of gut-brain interaction, so take a moment as often as you can to be present to the sights, sounds, smells and feelings around you. The more you can ground yourself in the present moment, the less feelings of anxiety and worry you’ll tend to experience. Try and enjoy the festive season, whatever it brings for you.”
