10 Tips to Help Friends and Family with IBS This Holiday Season

For many, the holiday season is all about connecting with family and friends over festive meals. But for those with Irritable Bowel Syndrome (IBS), holiday gatherings can bring unique challenges and anxieties. Traditional holiday foods and large meals can trigger IBS symptoms, making it difficult for those with IBS to fully enjoy the celebrations. 

Preparing a Low-FODMAP Holiday Dinner

With a bit of planning and mindfulness, you can help ensure everyone feels welcome and comfortable. Here are 10 practical tips for hosting a holiday gathering that’s IBS-friendly, featuring easy adjustments and helpful ideas to make everyone feel at ease.

1. Plan a Low-FODMAP-Friendly Menu 

A Low-FODMAP diet is one of the most effective ways for people with IBS to manage symptoms. FODMAPs are types of carbohydrates that can be difficult to digest for people with IBS, often leading to bloating, gas, and discomfort. Incorporate low-FODMAP options into your holiday menu to make it easier for guests with IBS to enjoy the meal.

Opt for simple swaps, like lactose-free dairy, low-FODMAP vegetables, and gluten-free grains. With options like Fody Foods' sauces, snacks, and condiments, it’s easier than ever to keep meals IBS-friendly without compromising on flavor. Low-FODMAP mashed potatoes, turkey meatballs with BBQ cranberry sauce, and roasted carrots are just a few holiday options that everyone can enjoy!

2. Communicate Dietary Needs in Advance

To make your gathering inclusive, try opening up the lines of communication about dietary restrictions ahead of time. This could be as simple as creating a group chat or sending out a message asking guests to share any dietary needs or sensitivities. Many people with IBS feel uncomfortable making special requests, so proactively asking about dietary preferences can ease the stress. Knowing in advance lets you prepare a menu that everyone can safely enjoy, making the holiday meal more enjoyable for all.

3. Use Alternative Ingredients to Avoid Common IBS Triggers

Many holiday dishes contain ingredients that can trigger IBS symptoms, such as onions, garlic, and high-lactose dairy. But with a little creativity, it’s easy to make these meals IBS-friendly! For example, swap high-lactose ingredients for lactose-free milk or cheese. Gluten-free flours and low-FODMAP vegetables are also great options for main and side dishes. With a few simple substitutions, you can serve holiday classics that everyone can enjoy.

Try this tasty holiday recipe - Tomato Basil Zoodle Spaghetti & Arugula Roasted Pepper Salad with Balsamic Dressing

4. Be Mindful of Portion Sizes

Eating large portions can be difficult for people with IBS, as large meals can trigger symptoms. One easy solution is to offer smaller, “mini” versions of dishes, or set up a buffet-style meal where everyone can choose the portion sizes that work best for them. This way, your guests can try everything without overloading their digestive systems, and they won’t feel left out of the festivities.

Try these Turkey Meatballs with BBQ Cranberry Sauce

5. Create a Relaxing Dining Environment

The holiday season can be overwhelming, and stress is a common IBS trigger. By creating a calm, relaxing atmosphere, you can help your IBS guests feel at ease. Try playing soft background music, arranging comfortable seating, and avoiding overly bright lighting. A warm, inviting environment can help guests relax and enjoy the meal without feeling rushed or anxious.

6. Offer Non-Alcoholic, Low-FODMAP Beverages

Traditional holiday beverages like spiced cocktails, wine, and rich eggnog can be troublesome for IBS sufferers. As an alternative, set out a selection of low-FODMAP, non-alcoholic drinks, such as sparkling water, herbal teas, or infused waters. You can even make them festive by adding low-FODMAP garnishes like fresh cranberries, lime wedges, or sprigs of rosemary. Having a variety of beverages ensures that everyone can sip on something special without worrying about digestive issues.

7. Label Dishes with Ingredients

Labeling each dish with key ingredients is a fun and thoughtful way to help guests with IBS navigate their food choices without feeling awkward. Not only does this give people the information they need to make informed choices, but it also prevents them from having to ask about each dish, which can be uncomfortable. This simple gesture can make your guests feel more comfortable and supported.

8. Practice Empathy and Respect Privacy

Living with IBS can sometimes feel isolating, especially during big social gatherings. Show empathy by being mindful of your guests' dietary needs without drawing too much attention to them. Refrain from asking too many questions about their IBS or making them feel different from everyone else. By creating a respectful, understanding environment, you allow your guests to enjoy the gathering without worrying about their digestive health.

9. Encourage an After-Meal Break

Many people with IBS find that gentle movement after a meal can help reduce symptoms. Consider planning a relaxing post-meal activity like a short walk around the neighborhood. Encouraging a calming activity after eating gives everyone time to digest and unwind, especially those with IBS who may need some time to let their food settle.

10. Provide Take-Home Options for Leftovers

Leftovers are one of the best parts of the holiday season! Consider offering take-home containers so guests can enjoy smaller portions at their convenience. This is especially helpful for people with IBS, as they can continue to enjoy holiday treats in moderation over the following days. Plus, they’ll appreciate the opportunity to savor holiday favorites without feeling pressured to eat more than they’re comfortable with at the gathering.

Conclusion

By keeping these simple tips in mind, you can make this holiday season more inclusive and enjoyable for friends and family with IBS. Small adjustments, like planning a low-FODMAP menu, creating a relaxing atmosphere, and offering portion control options, can go a long way in making everyone feel comfortable and cared for. With the help of our low-FODMAP offerings, you can create a holiday feast that’s both delicious and digestive-friendly.

This holiday season, let’s focus on celebrating with empathy and inclusion. Whether you’re hosting a small family dinner or a larger holiday gathering, thoughtful planning can make all the difference for your loved ones with IBS. For more low-FODMAP recipes, meal ideas, and products, visit our website to ensure this season is as joyful and comfortable as possible. Happy holidays!