Managing IBS Over the Festive Season: 12 Practical Tips for Christmas
Whilst many people look forward to Christmas parties, festive dinners and socialising, when you have IBS the festive season can feel more stressful than exciting.
You want to enjoy yourself and not feel left out or deprived, but instead you may find yourself worrying about what to eat over Christmas — wondering whether it will leave you constipated, running to the toilet, or spending the night with a hot water bottle thanks to cramps and bloating. You might even worry about getting an attack of wind in a social situation because of something you’ve eaten.
So, fear not. As my Christmas gift to you, I’ve put together 12 practical tips for managing IBS over the festive period. Settle down with a festive hot chocolate — raw cacao powder with coconut or oat milk, plus a pinch of cinnamon and nutmeg works beautifully — and have a read.
1. Drink away from your meals
It’s very common to drink with meals, but doing so can impair digestion by diluting stomach acid and digestive enzymes. This can make it harder for your body to break food down properly.
Try not to drink anything for around 30 minutes before eating and at least an hour afterwards, particularly during larger Christmas meals.
2. Chew your food thoroughly
Did you know that your stomach doesn’t have teeth? I always remember my tutor saying that to me at college.
Digestion begins in the mouth, where chewing releases digestive enzymes through saliva. The more thoroughly you chew, the easier it is for your gut to process food — something that can make a noticeable difference to IBS symptoms such as bloating and discomfort.
3. Slow things down before you eat
The festive season can be busy and stressful, and stress has a direct impact on digestion.
Before eating — even if you have to duck into the loo — take a few minutes for deep diaphragmatic breathing. Place your hands on your ribs, breathe in through your nose for 4, hold for 7, then breathe out through pursed lips for 8. Repeat for 2–5 minutes.
You simply can’t digest food well unless your body is in a relaxed state.
4. Aim to eat until you’re about 80% full
With so much food around at Christmas, it’s easy to overeat.
Think of your stomach like a washing machine — overload it and it can’t churn effectively. Leaving a little space makes digestion easier and can significantly reduce bloating and discomfort.
5. Take control when eating out
If you have a say in where you’re eating, it can make managing IBS much easier.
Calling ahead to ask whether a restaurant can cater for gluten- or dairy-free options is often worthwhile. Stick with simple meals such as plain fish or chicken, avoiding sauces and dressings. You can add flavour with olive oil, fresh lemon or herbs, and choose low FODMAP vegetables on the side.
Roast dinners are often a good option — just swerve the gravy, as onions and gluten can be problematic for many people with IBS.
6. Do a bit of meal planning
For the days you’re eating at home, having a simple low FODMAP meal plan can help keep symptoms under control.
Stocking up in advance means you’re less likely to reach for foods that don’t agree with your gut when you’re tired or busy over the festive period.
7. Try not to snack too often
This can be tricky at Christmas when food is everywhere, but giving your digestion a break between meals can make a real difference.
Aim for at least 3 hours between meals, ideally 4. This supports the migrating motor complex — the system that helps move food and bacteria through the digestive tract — which can help reduce bloating and discomfort.
8. If constipation creeps in, try kiwi
If you tend to become constipated over the festive season, two kiwis a day may help get things moving.
Kiwi contains a unique combination of fibre and an enzyme called actinidin, which can gently support bowel motility. For many people with IBS-C, kiwi is well tolerated and can be a simple, food-based way to encourage more regular bowel movements.
9. Assess your alcohol intake
Alcohol is one of the most common triggers for IBS flare-ups, particularly over the festive season.
If you do choose to drink, being selective can help. White spirits, such as vodka or gin, are often better tolerated than beer, wine or sugary cocktails — especially when enjoyed in moderation and mixed with sparkling water rather than fizzy mixers.
Adding a slice of lemon or lime, or even fresh herbs like mint or rosemary, can make drinks feel more festive without adding extra triggers.
10. Support digestion with gentle movement
Movement can be incredibly helpful for IBS, particularly when gut motility is sluggish, which is a common underlying factor in many symptoms.
A gentle walk after meals can help encourage food to move through the digestive tract more effectively. Even 10–15 minutes can make a noticeable difference.
You might also find a simple stomach pumping massage helpful. Try breathing deeply into your belly, allowing it to push out as you breathe in, then pulling your stomach in firmly as you breathe out. Repeat for a few minutes to help stimulate gut movement and ease bloating.
11. Use herbal teas to ease pain, bloating and wind
Herbal teas can be incredibly supportive for IBS symptoms over the festive period.
For stomach pain or cramping:
Peppermint tea has antispasmodic (anti-pain) properties that help relax the muscles of the gut. However, if you have reflux or GORD, use with caution, as peppermint can relax the lower oesophageal sphincter and worsen symptoms.
For bloating, wind and gas:
A wonderful option is carminative tea, which I learned from my mentor, Dr Nirala Jacobi.
To make it:
- Take equal parts caraway seeds, fennel seeds and anise seeds
- Store together in a jar
- Take 1 teaspoon of the mix and gently crush or bruise the seeds
- Steep in 1 cup of boiling filtered water for 20 minutes
- Cover the cup while steeping so the beneficial oils don’t escape with the steam
This tea can help reduce gas, which in turn eases bloating and cramping.
12. Look ahead to longer-term IBS support
If IBS is having a significant impact on your quality of life, consider working with a naturopathic nutritionist in the New Year to help identify and address the underlying causes of your symptoms.
With the right support, managing IBS doesn’t have to revolve around constant restriction or anxiety — and next Christmas may feel very different.
In Summary, the 12 steps you should take to manage your IBS over Christmas and new year –
- 1. Drink away from your meals
- 2. Chew your food thoroughly
- 3. Slow things down before you eat
- 4. Aim to eat until you’re about 80% full
- 5. Take control when eating out
- 6. Do a bit of meal planning
- 7. Try not to snack too often
- 8. If constipation creeps in, try kiwi
- 9. Assess your alcohol intake
- 10. Support digestion with gentle movement
- 11. Use herbal teas to ease pain, bloating and wind
- 12. Look ahead to longer-term IBS support
Ready to Stop Planning Your Life Around Your Gut?
If you’re tired of “just coping” with IBS and want to understand why your symptoms keep coming back, working with a qualified naturopathic nutritionist can help you move beyond short-term fixes.
By addressing digestion, gut bacteria, stress, food triggers and nutrient status, it’s possible to reduce symptoms and feel more confident around food — not just at Christmas, but all year round.
You don’t have to face another festive season feeling anxious about food.
I offer FREE 30-minute health and wellbeing reviews. We can chat through your concerns, I’ll give you some quick tips to help you get started, and go through the various options of how you can work with me as your naturopathic nutritionist. To book your FREE appointment, just click this link, and find a slot that works best for you.
(Please keep in mind that I am not a registered doctor, and if you are concerned about your health, you should always consult your GP first.)
