The holiday season often comes hand-in-hand with overindulgence, stress, and irregular schedules. For those with sensitive tummies like IBS (Irritable Bowel Syndrome), this time of year can be particularly challenging. But don’t worry—there’s no need to let your gut issues spoil your festive spirit! With a little preparation and mindfulness, you can navigate holiday meals, social gatherings, and the seasonal hustle while keeping your gut health in check.

 

Here are Our 12 Gut Health Tips to help you maintain balance and enjoy the holidays without the bloating, discomfort, or stress.

 

1. Plan Ahead

The best way to avoid gut health pitfalls during the holidays is to prepare in advance.

• Research menus before events: Call restaurants in advance and explain your dietary requirements. Asking for dairy, gluten, onion and garlic free is the best way to navigate the low FODMAP diet when eating out.
• Bring a low FODMAP dish: This is essential is you are heading to a BBQ, friend or family’s house for dinner. This way you can relax, knowing you’ll be well fed without the tummy aches. Need inspiration? Check out The IBS Kitchen for crowd-pleasers everyone will love.
• Pack snacks: Going out for the day? Pack some non-perishable low FODMAP snacks if options are limited – keep an eye out for day three for snack ideas

2. Stick to Your Portions

Even the healthiest foods can become problematic if consumed in large quantities. This is especially true when following a low FODMAP diet, where even safe foods can cause discomfort if eaten in excessive amounts. 

• Download the Monach App: This is a great place to start in terms of understanding your portions. Keep to green servings of food on the low FODMAP diet.
• Include lots of variety: Think small volumes, more variety. For example you might have a a few green beans, 1/3 cup courgette, 1/2 cup kumara mash and a few cherry tomates followed by a few strawberries at dessert.
• Check out our low FODMAP shopping list: Subscribe to our email list for your FREE copy of our low FODMAP shopping list.

3. Keep Snacks Handy

During the busy holiday season, you might find yourself away from home for hours, making it hard to find foods that won’t upset your gut. Here are some of our favourite low FODMAP snack options:

• Nuts & Seeds: Great source of protein, fibre and healthy fats. Some low FODMAP options include peanuts, walnuts and pumpkin seeds.
• Fresh fruit: Frim bananas, grapes, strawberries, blueberries, mandarines
• Rice crackers or rice cakes: They are light and portable so are perfect for on the go! Top then with nut butter such as Pic’s Peanut Butter Slugs or cheese slices for a protein hit.
• Hard boild eggs: Eggs are a great source of protein and can be boiled ahead of time for an easy on-the-go snack. Just keep them cool in a cooler bag.
• Canned tuna: A non-perishable high protein option that is great for on the go. Pair with rice crackers for a snack
• Beef jerky: A great source of protein while on the go. Look for brands that do not contain any high FODMAP ingredients such as garlic or onion powder.
• Cheese sticks: Easy to much on whilst on the go and a great source of protein and calcium.
• Smoothie: Blitz up a smoothie and take it with you on the go. Try lactose free milk, raspberries, 1/2 frozen banana, 1 Tbsp of peanut butter, 1 Tbsp of chia seeds and option to add a low FODMAP protein powder.
• FODBODS: We love FODBODS for a high protein, high fibre, low FODMAP snack on the go. Keep these in your car and in your handbag, so you’ve always got one just incase!

4. Manage Stress

The holidays are stressful enough without adding gut issues into the mix. Stress can trigger IBS symptoms, making it even more important to find ways to stay calm and centered. Here are some of our favourite ways to manage stress this summer:

• Deep breathing: Just 5-10 minutes of diaphragmatic breathing a few times per day can significantly reduce stress and calm your nervous system.
• Light walks: Prioritise gentle movement like light walks to calm your nervous system. Bonus points if you can get outside into nature!
• Yoga and meditation: A great way to practice turning the mind off, tuning into your body and focusing on the breath.
• Nerva App: Perfect for those who have recognised stress as a major player in their IBS. You’ll be guided through gut-directed hypnotherapy to help you reduce and manage stress as well as your IBS symptoms.
• Schedule in “me” time: It’s ok to say no to plans and focus on yourself. Sometimes a sneaky “bathroom break” to regroup (even if you don’t actually need to go) is just what you need.
• Self care: Whether it’s taking a bath, reading a book, going for a gentle walk or practicing 10 minutes of meditation, your body, mind and gut will thank you for it!
• Sleep: Keep a regular sleep rouinte. Aim for at least 6-8 hours of sleep a night and try to go to bed and get up at the same time every day.

5. Hydrate Wisely

While staying hydrated is essential, be mindful of what you’re drinking. Here are our top tips to stay hydrated this summer:

• Add slices of fruit such as orange, lemon, strawberries and fresh mint to your chillded water for a refreshing touch.
• End the day with a peppermint tea which will help to relax smooth muscles in your gut for a calm digestive system.
• Invest in an insulated drink bottle to keep your fluids cold in the heat of summer.
• If you’re drinking alcohol, alternate your alcoholic drink with a glass of water.
• Avoid carbonated drinks that can lead to bloating. We also recommend avoiding fruit juices as much as possible due to the high FODMAP and sugar content.

6. Keep a Routine

The holidays can disrupt your usual routine—late nights, irregular meals, and extra desserts can all throw off your digestion. To help keep things on track, try to stick to your regular eating and sleep schedules as much as possible. Consistency is key to maintaining gut health and minimizing symptoms. 

• Eat a breakfast, lunch and dinner at roughly the same time every day.
• Avoid skipping meals as this often leads to larger meals later in the day and over eating.
• Carry FODMAP friendly snacks with you on the go

• Set a bedtime reminder to help you wind down after busy days.
• Avoid heavy meals or caffeine too close to bedtime.
• Create a relaxing pre-sleep ritual, like a warm shower or reading a book.

• Go for a short walk after meals to aid digestion and reduce bloating.
• Take advantage of family activities like a beach day or park outing.
• No time for a workout? Try exercise “snacks”; short bouts of movement, anywhere from 30 seconds to five minutes. Try: 1 minute of squates whilst waiting for the jug to boil; 2 minutes of alternating lunges whilst brushing your teeth; 5 minutes of stretching whilst watching TV.

7. Watch the Booze

Alcohol is a common trigger for IBS symptoms, so it’s important to be mindful of your choices. Moderation is key—this way, you can enjoy your drink without feeling the consequences the next day.

Low FODMAP alcohol options in moderation:

• Red or white wine – avoid dessert wines
• Spirits such as vodka, tequila, whiskey and gin
• Beer (watch the bubbles)
• Brandy

• Vodka and lemonade or Sprite
• Vodka and cranberry juice or freshly squeezed orange juice
• Vodka with ginger beer and a squeeze of lime juice
• Bloody Mary
• Gin and tonic (check for no fructose in the tonic water)
• Mimosa (sparkling wine and freshly squeezed orange juice)

For more information check out our blog post on low FODMAP alcohol options.

8. Prioritise Fibre

If you’re prone to constipation (IBS-C), fiber is your friend. Make sure you’re including low FODMAP fiber sources in your meals to keep things moving. Here are some simple ways to boost your fibre intake while staying low FODMAP and gut-friendly:

• Add 1 Tbsp of chia seeds or flax seeds to a smoothie or into your breakfast cereal.
• Include a wide variety of low FODMAP servings of vegetables at meals. Think carrots, capsium, eggplant, salad greens, tomato, sprouts, corn and pumpkin.
• Snack on a handful of nuts and seeds such as almonds, walnuts and pumpkin seeds.
• Add some low FODMAP fruit to breakfast or eat them as a snack. We love blueberries, strawberries and kiwifruit.
• Sprinkle some legumes into a salad for a fibre punch. 1/4 cup of canned chickpeas or lentils is a low FODMAP serve. Just rinse them thoroughly before using to reduce FODMAP content.
• As you increase your fibre, you MUST increase your fluids to avoid constipation!

9. Listen to Your Body

How to Tune Into Your Body This Festive Season:

Recognise Hunger and Fullness: With all the grazing and feasting, it’s easy to eat past fullness or skip meals altogether. Pay attention to your hunger cues:

• Eat when you’re starting to feel hungry, not starving.
• Pause during meals to check if you’re comfortably full before going for seconds.

Notice How Foods Make You Feel: That rich pudding or extra cocktail might look tempting, but how will it make you feel?

• Choose foods that you know your gut handles well.
• If you want to try something new, have a small portion and see how your body reacts first.

Listen to Your Energy Levels: The holidays are busy, but your body needs rest too.

• If you’re feeling run down, take time to recharge with a nap, walk, or quiet moment to yourself.
• Don’t feel pressured to say yes to every invite—prioritise your well-being.

Pay Attention to Stress: Stress can sneak up on us, especially during the holidays. If you notice your shoulders tensing or your heart racing, it’s time to slow down.

• Practise deep breathing or mindfulness to calm your mind and gut.
• Step outside for fresh air if the festivities feel overwhelming.

10. Stay Active

Gentle movement can work wonders for your digestion. After big holiday meals, consider going for a walk, doing some light stretching, or even practicing yoga. These activities can aid digestion, reduce bloating, and leave you feeling more comfortable after a big feast. Here are some tips to help:

Make Movement a Daily Habit:

• Morning walks: Start your day with a brisk walk to wake up your body and mind.
• Post-meal strolls: Help your digestion by walking for 10-15 minutes after meals.
• Short bursts: Do 5-10 minutes of gentle stretching, yoga, or a quick workout between holiday events.

Choose What Feels Good: Not all movement has to be high energy. On busy or stressful days, opt for:

• Gentle yoga or Pilates to relax your gut and reduce cortisol levels.
• A slow, mindful walk in nature to calm both your mind and body.

Don’t Overdo It: If you’re feeling stressed or experiencing an IBS flare, skip the intense workouts. Focus on restorative activities like yoga, stretching, or deep breathing to soothe your gut.

11. Carry an IBS Kit

When you’re out and about during the holidays, it’s always helpful to have a IBS survival kit on hand packed with essentials to help you tackle flare-ups and stay cool, calm and collected this summer. This is what we pack in our IBS kit: 

• Lactase Enzymes: Love a summer ice-cream but not the aftermath? These enzymes help break down lactose so you can enjoy your creamy favourites without the discomfort.
• FODZYME: Sprinkle it on high-FODMAP foods to break down gut-irritating sugars like fructans and GOS before they cause trouble.
• Peppermint Oil Capsules: Soothe gut spasms and discomfort with peppermint oil capsules or carry a few peppermint tea bags in you handbag.
• Pain Relief: Ease cramps and discomfort with trusted relief for those tougher flare-up moments.
• Fibre Supplements: Stay regular and support your gut health with fibre that’s gentle on sensitive tummies. Some options we love include Phloe, Gut Comfort, Metamucil or Psyllium.
• Low FODMAP Snacks: Say goodbye to hanger with gut-friendly snacks that are easy to grab and safe to eat on the go.
• Heat Pack: The ultimate comfort tool—relax, unwind, and ease belly pain during flare-ups.
• The Friendly Food Co. Spice Mixes and Seasonings: Flavour your meals without the flare-ups! Going to a BBQ? Bring along For Every O’Cajun seasoning to spice up your meat, chicken, prawns, fish or potatoes. That way, you can enjoy flavourful food without worrying about any tummy troubles that night.

12. Enjoy Yourself!

Lastly, don’t forget to have fun! IBS doesn’t have to steal the joy of the season. Focus on the foods that make you feel good, savor the moments with friends and family, and embrace the holiday spirit. It’s all about balance—enjoying yourself while still taking care of your gut.

 

Wrapping Up

The holidays are a time to relax, recharge, and enjoy the company of loved ones—but they don’t have to come at the cost of your gut health. By planning ahead, listening to your body, and making mindful choices, you can have a festive season that’s both delicious and gentle on your digestive system.

Here’s wishing you a happy, healthy, and joyful holiday season—one where you can indulge in the fun, without the bloating!

Published: 10th January 2025

Author: Bianca Berton-Scarlet & Kelsey Paterson, Monash FODMAP trained Dietitian