Managing IBS Through the Holidays: Tips for a Stress-Free Season✨Preparing for the Holidays with IBS ✨

Written By Marica Gaspic

The holiday season is all about connection. Being part of gatherings offers so many social and emotional benefits. But we all know that managing IBS during this time can be tricky, especially with all the food and celebrations.

The key to feeling comfortable and reducing stress is communication and preparation. When you communicate your needs and plan ahead, you can enjoy the festivities without the fear of discomfort.

In this newsletter, I’ve compiled a series of helpful tips to help you navigate the holidays more comfortably, from setting clear expectations with your hosts to managing your stress and digestive health. I want you to enjoy your holidays, reduce stress, and focus on the people and moments that truly matter.

Here are my top tips for a smoother, symptom-free holiday season:

1. Setting the Stage: Communication with Hosts

  • Be Honest and Kind: If you’re attending a holiday meal, communicate your dietary needs ahead of time. Let the host know (ideally a week or more before) that you have IBS and explain which foods tend to trigger symptoms. This helps open the conversation and allows them to accommodate your needs.

  • Sample Message: “Hi [Host’s Name], I’m really excited to join you for the holiday meal! I wanted to let you know that I have IBS, which means there are certain foods I need to avoid to stay comfortable. Would it be possible to make a few simple adjustments to the menu, such as avoiding heavy cream, garlic, or gluten? Please let me know what you think!”

2. Food: Plan Ahead for IBS-Friendly Meals

  • Bring Your Own Safe Dishes: If you’re unsure about the menu, offer to bring your own dishes to ensure you have something you can safely eat.

  • Simple and IBS-Friendly Foods: Opt for low-FODMAP ingredients, simple proteins, and vegetables. Holiday classics like turkey, baked potatoes, and carrots can be easily adapted to fit an IBS-friendly diet.

  • Portion Control: Eating smaller, more frequent meals can help prevent overeating, bloating, and discomfort.

3. Stay Calm and Centered

  • Mindfulness and Breathing: Holidays can be stressful. To help keep your stress in check, practice mindfulness techniques like deep breathing, meditation, or a quick yoga session. Even just five minutes of focused breathing can calm your nervous system and prevent flare-ups.

  • Time for Yourself: Schedule moments of downtime to recharge, whether that’s taking a walk outside or listening to your favorite music. Remember, it’s okay to say no to certain activities if you need rest.

  • Set Boundaries: Stress can exacerbate IBS symptoms, so set healthy boundaries. Don’t hesitate to leave early if you’re feeling overwhelmed, and prioritize your physical and mental well-being.

4. Reducing Bloating and Discomfort

  • Foods to Avoid & Foods to Favor: Avoid common IBS triggers like high-fat foods, dairy, gluten, artificial sweeteners, caffeine, and high-FODMAP foods (onions, garlic, beans). Stick to simple, easily digestible options when possible.

  • Stay Hydrated: Dehydration can worsen bloating and constipation, so drink plenty of water throughout the day. However, avoid too much carbonated water or alcohol, which can contribute to bloating.

  • Low-FODMAP Snacks: If you’re attending a holiday party, consider bringing some low-FODMAP snacks to help you stay on track.

5. Post-Meal Strategies

  • Peppermint Tea: Peppermint has natural soothing properties that can help reduce bloating and digestive discomfort. A cup of peppermint tea after meals can calm your gut.

  • Ginger: Ginger helps reduce nausea and bloating. Consider snacking on ginger chews or sipping ginger tea after meals.

  • Gentle Stretches: Gentle stretching after a meal can work wonders for relieving gas and bloating by helping to release trapped air and soothe your digestive system.

6. Handling Social Situations with Confidence

  • Be Transparent but Tactful: It’s helpful to explain your IBS in simple terms to others so they understand your dietary restrictions and any discomfort you may experience.
    Example: “I have IBS, which means certain foods can make me feel bloated or uncomfortable. It’s nothing serious, but I just need to be mindful of what I eat. If I don’t eat much, it’s because I’m trying to avoid a flare-up.”

  • Shift the Focus: Encourage others to focus on holiday traditions, memories, and plans for the new year instead of your diet. Most people will be understanding once you explain your needs.

  • Stay Positive: Let people know your condition is well-managed and focus on the parts of the holiday you enjoy—like spending time with loved ones and creating memories.

7. Managing Holiday Travel

  • Pack Snacks: If you’re traveling, pack your own IBS-friendly snacks such as rice cakes, gluten-free crackers, or nuts. This ensures you won’t be caught without options that work for you.

  • Medications & Supplements: Keep your prescribed medications, probiotics, and any digestive aids with you. If you use over-the-counter remedies, be sure to bring them and follow your doctor’s advice for safe use.

  • Choose Accommodations with Kitchen Access: If you’re staying somewhere for an extended period, opt for accommodations with a kitchen so you can prepare your own meals.

8. Be Kind to Yourself

  • Embrace Flexibility: The holidays can be unpredictable. If you have an IBS flare-up, don’t be hard on yourself. Rest, hydrate, and manage your symptoms the best you can, but allow yourself grace if things don’t go as planned.

  • Focus on What You Can Control: It’s easy to feel overwhelmed, but remember, you can’t control everything. Focus on what you can control: your food choices, stress level, and how you communicate your needs.

9. Final Thoughts

Managing IBS during the holidays can feel like a balancing act, but with a little preparation, communication, and self-care, you can navigate the season more comfortably. Don't forget to lean on your support system—whether that’s your IBS community, family, or friends—so you never feel alone in managing your symptoms.

For extra help, feel free to download my free guides, including the Gentle Movement Guide (with stretches to help with gas and bloating) and the Tension Release Guide to help you stay relaxed this season.

Wishing all of you in the IBS community a joyful, relaxed, and symptom-free holiday season! 🎄✨

Marica Gaspic

Living with IBS can quietly take over your life — not just through pain and bloating, but through the constant uncertainty, loss of confidence, and fear of not being able to trust your own body.

I help high-performing women with IBS move from symptom-chasing to true physiological stability — by understanding IBS as what modern gastroenterology defines it to be: a disorder of gut–brain interaction involving the nervous system, microbiome, immune function, and stress physiology.

As a pharmacist and gut health coach — and as someone who has personally lived with IBS — I bring both clinical expertise and lived understanding to the work we do together. My clients don’t just “manage” IBS. They rebuild trust in their body, regain energy and confidence, and create a sustainable system of support that fits their real life.

This is not about restriction or short-term fixes.

It’s about building a body that finally makes sense.

Why Work With Me

Personal Experience

I have lived with IBS and successfully stabilized my own health — giving me deep insight into both the emotional and physiological realities of this condition.

Clinical Expertise

As a pharmacist, I bring evidence-based understanding of human physiology, gut–brain signaling, microbiome science, and medication interactions into every plan I create.

Proven Results

I have guided women through sustainable, personalized recovery frameworks that improve symptoms, restore energy, and dramatically elevate quality of life.

Together, we build a personalized, sustainable gut health strategy that supports your body, your lifestyle, and your long-term wellbeing — so you can live with calm, clarity, and confidence again.

https://www.gutwellnessbymarica.com
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