By: Lambros Michailidis, M.D.

If all you want for the holidays is a cure for your delicate digestive system, pull a chair up to the table. We’ve got recipes for enjoying the season with inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS).

Pull up a few chairs, in fact. Nearly one in 100 people, up to 3.1 million, are diagnosed with inflammatory bowel disease (IBD), and 10% to 15% are believed to have irritable bowel syndrome (IBS). Further, an estimated 35% to 40% of people with IBD also experience IBS-like symptoms, according to researchers.

Many more people endure these conditions without diagnosis.

So you are not alone in fretting about how traditional holiday foods and festivities could affect you. The guidelines in this blog will help you navigate the table comfortably through the season and into 2025.

Understanding IBD and IBS

If you have not been diagnosed with IBD or IBS but suspect you have one of these conditions, the following will help you understand what is happening:

IBD – This occurs when the body’s immune system malfunctions, causing persistent inflammation in the lining. Leading symptoms include diarrhea, a frequent and urgent need to go to the bathroom, abdominal pain, and weight loss. The two main forms are:

• Ulcerative colitis – Inflammation limited to the large intestine (colon).
• Crohn’s disease – Inflammation that usually extends to the small intestine from the colon. Other symptoms can include joint pain and skin rashes. 

IBS – Researchers believe this condition is caused by a complication in how the brain and gut communicate, resulting in increased sensitivity to sensations coming from the gut and irregular bowel habits. Symptoms can include diarrhea, constipation, bloating, and cramping.

Your Best-Bet IBS/IBD Foods for the Holidays

No specific food has been proven to cause IBS or IBD. However, what you eat could worsen symptoms or cause flare-ups. The following guidelines can help you plan a holiday feast fitting for a silent night.

Bowel-friendly foods – Generally, you’re safe with low-fat foods and fibers that are well tolerated by the gut. For IBD, this includes plain lean meats, well-cooked vegetables (green beans, carrots, squash, and mashed potatoes), rice, noodles, canned fruit, and cooked cereal. For IBS, you’re good with lean fish and skinless chicken, moderate servings of hard cheeses, low-fat dairy, peas and beans, white bread, and baked potato. For either condition, drink a good amount of water. The Low-FODMAP diet is an example of a specific diet with good results in treating IBS and other GI conditions.

Foods to steer clear of – If you know from experience which foods trigger IBS or IBD symptoms, avoid them. Additionally, skip foods that cause gas and/or stimulate bowel movements, including beans, cruciferous vegetables (like broccoli), bran, wheat, and dairy. Also, resist coffee and alcohol, both of which can bring about cramps and diarrhea. 

Pace yourself – Eat several small meals rather than a few large ones to give your body time to digest. Replacing large sit-down feasts with buffets can make this easier. And don’t eat too fast or too late – digestion.

Other Proactive Tips for a Happy Holiday

Exercise – Low to moderate exercise such as walking, swimming, light biking, and stretching can ease symptoms of both IBS and IBD by reducing stress, inflammation, and bloating. Regular exercise also can improve your sleep and self-confidence. 

Medications – Several prescribed medications can help with symptoms of IBS. For IBD, you could ask your doctor about anti-inflammatory treatments to help induce remission.

Relax – Research suggests stress can trigger IBS and that it can worsen IBD symptoms by releasing hormones that increase inflammation. Simple acts of pleasure can reduce stress, such as talking to a friend, shopping, or listening to music.

If you make these modifications and your discomfort persists, it might be time to get checked for celiac disease, a severe gluten allergy that can present with the same symptoms as IBS. There’s a holiday-friendly menu for that condition, as well.

You can access helpful resources for managing IBD, as well as how mental health therapies can alleviate IBS symptoms, on our website. Learn more helpful tips for living with IBS on our blog.