Your Irritable Bowel Syndrome (IBS) Holiday Survival Guide Everyday Health Menu NewslettersSearch IBS Your IBS Holiday Survival Guide Don’t let irritable bowel syndrome prevent you from enjoying the festive season. Follow these 9 tips to minimize triggers and maximize fun. By Regina Boyle WheelerMedically Reviewed by Kareem Sassi, MD Reviewed: November 22, 2019 Medically Reviewed Plan ahead, pack an emergency bag, and don't be afraid to delegate to make your life with IBS a little easier this holiday season. Bonnin Studio/Stocksy It may seem like the most wonderful time of the year, but the holiday season can serve up a bellyful of digestive distress for people living with Eat Small Meals Before Going Out Katarína Mittáková/Getty Images Try to eat a small meal before you attend a party so you're not starving. This will prevent you from overeating (or eating the wrong things) when you arrive, suggests the Map Out Restrooms Ahead of Time iStock If you’re traveling or holiday shopping, it’s wise to map out restrooms in advance, just in case nature puts in an urgent call. You can search online for a map of the shopping mall or airport you are going to so you can locate the one nearest to where you’ll be before you get there. Also, there are Bring IBS-Friendly Foods and Plenty of Water Getty Images Relying on high-fat fast food while traveling can cause a flare-up, so pack a supply of goodies that you know won’t cause Pack an Emergency Bag With IBS Essentials Thinkstock Having emergency essentials at hand can head off a lot of discomfort and embarrassment in case you don’t make it to a bathroom fast enough. “For any traveler with IBS, it’s wise if your handheld luggage [backpack or large purse] includes underwear, dark sweats or Avoid Fatty-Food and Alcohol Temptations at Parties Lumina/Stocksy When Walther is tempted to indulge in a fatty food or alcoholic drink that she knows will trigger her IBS symptoms, she moves away from the item. “Get up, walk away, remove yourself from the room, area, or table where it is," she says. "I distract myself by talking to someone, chewing a piece of gum, or sucking on a candy.”You might also consider asking the host if you could bring one or two IBS-friendly appetizers that everyone will enjoy, Raymond suggests. Her go-to party dish: Cut-up seasonal fruit or vegetables arranged in a Christmas tree shape with a homemade low-fat dip. Shop Online to Avoid Crowded Malls Thinkstock The stress of gift buying can put your bowels in an uproar. So instead of fighting the crowds at the mall, consider online shopping. Walther also tries to get her shopping done early so it’s not looming over her as it gets deeper into the season.Another stress-reducing strategy is to simplify: Arrange a gift exchange with your family. “Draw names at Thanksgiving each year, and adult family members will buy one other adult a thoughtful gift," Raymond says. She suggests giving experiences like gift certificates to spa services, theme parks, or dinners out, or donating to a local food bank or shelter in the recipient's name. Consider Delegating When Hosting an IBS-Friendly Gathering Getty Images If you’re hosting a gathering, Raymond suggests making it a potluck: “You take care of the cleaning, drinks, and some basic IBS-friendly recipes, and invite your guests to bring their favorite celebration Prioritize Holiday De-stressing and Alleviate Anxiety iStock Amid the hustle and bustle, it’s important to schedule some “me” time to help you de-stress. Stress is a Remember to Enjoy Yourself Bonnin Studio/Stocksy By preparing yourself mentally and physically you can better enjoy this time of love, sharing, happiness, and laughter. Keep in mind that symptoms may occur, but they won't last forever — and Walther says for her, they might even be worth it for that slice of homemade chocolate cake, glass of eggnog, or sleepless night catching up with old friends. “I try not to let my condition dictate my social life and experiences as much anymore,” she says, noting that you can always prepare by having extra medication on hand or clothes that you can feel comfortable in if you do become bloated or distended. “And above all else," she adds, "love yourself and embrace your condition." Most Recent in IBS Study Shows Depression Affects IBD Patients and Their Siblings Gut Check Can Cookie Dough Really Harm Your Gut 5 Natural Ways to Manage Ulcerative Colitis Symptoms Early Research Reveals Key Player in Nonalcoholic Fatty Liver Disease NEWSLETTERS Sign up for our Digestive Health Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. 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