Christmas foods to avoid with IBS

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Many traditional Christmas foods, while delicious, can be challenging for those with irritable bowel syndrome (IBS). Dishes with high fat content, lactose, or fermentable sugars (FODMAPs) often trigger IBS symptoms. Let’s take a look at how to make your Christmas table IBS-friendly with smart swaps and mindful choices, so you can take part in the delicious Christmas feast together with your loved ones.

Fatty meat

Trigger

Fried meat or fish are typically cooked in large amounts of oil or butter, making them rich in fat. High-fat foods are difficult to digest and can stimulate excessive gut motility (movement of food through the digestive tract) due to the release of cholecystokinin, a hormone that signals the gallbladder to digest fat. This process may lead to urgent diarrhea or exacerbate bloating.

Alternative

Opt for baked or grilled lean meat and fish instead of fried. Season with IBS-friendly herbs like parsley, dill, basil, or thyme instead of garlic or onion powder.

Dairy-heavy products

Trigger

Cream-based sauces, cheese, butter-heavy desserts, and milk chocolates can trigger IBS symptoms in individuals, especially those who are lactose intolerant, a common overlap condition among those with IBS. Lactose, a sugar found in dairy, can ferment in the gut if not properly digested, leading to symptoms such as diarrhea and bloating.

Alternative

Although lactose is not directly associated with IBS, some people found that it can trigger their symptoms. It is recommended to use lactose-free or plant-based alternatives like almond milk and lactose-free cream.

High-FODMAP vegetables

Trigger

Onions, garlic, and cabbage can all cause bloating and discomfort due to their high FODMAP content, which ferments in the gut and produces gas. These vegetables are also high in insoluble fiber which may worsen the symptoms for some people.

Alternative

Instead, opt for low-FODMAP and gentler alternatives like chives, garlic-infused oil, or cooked spinach to enjoy flavorful and gut-friendly meals. Consume these in smaller amounts. Keep in mind that potatoes are considered low-FODMAP but try to keep one serving smaller (below 100g). Find more FODMAP-friendly Christmas recipes here.

Sugary sweets

Trigger

Christmas table is often filled with sugary treats that may taste great but are high in fat, refined sugar, wheat flour, and FODMAPs. Sugar can draw water into the intestines and trigger diarrhea and wheat flour contains gluten, which may be difficult to digest for some. Foods that contain gluten are often high in FODMAPs too. A combination of all these can overwhelm the sensitive digestive system and lead to a flare-up of symptoms.

Alternative

Try reducing the amount of sugar or replacing it with low-FODMAP alternatives such as maple syrup when baking Christmas sweets. It is however recommended to avoid artificial sweeteners like sorbitol, mannitol, or maltitol as they are high in polyols (FODMAPs) and can worsen inflammation. Consider also gluten-free or almond flour. If you can’t adjust the ingredients, control your portion size and alternate Christmas treats with IBS-friendly snacks.

Alcohol

Trigger

Mulled wine, beer, and spirits can irritate the gut due to their alcohol content but also sugar or gluten. Drinking large amounts of alcohol can lead to bloating, diarrhea, or abdominal pain. Read more about alcohol and its effect on stomach.

Alternative

Non-alcoholic drinks are always a better option but if you choose to drink alcohol, opt for IBS-friendly choices like dry wine (in small amounts) or distilled spirits like gin or vodka mixed with low-FODMAP mixers such as soda water or cranberry juice. Remember to drink in moderation, sip slowly, and pair alcohol with food to minimize its impact on the gut.

Conclusion

The first option is to try cooking Christmas foods with IBS-friendly substitutes in mind. Since not everything can be substituted, keep your portion sizes small to minimise symptoms. Rather than avoiding foods completely, try to eat wisely and avoid overeating.

 

References

  1. Algera, J. P., Magnusson, M. K., Öhman, L., Störsrud, S., Simrén, M., & Törnblom, H. (2022). Randomised controlled trial: effects of gluten-free diet on symptoms and the gut microenvironment in irritable bowel syndrome. Alimentary Pharmacology & Therapeutics56(9), 1318–1327. https://doi.org/10.1111/apt.17239
  2. Basson, A. R., Rodriguez-Palacios, A., & Cominelli, F. (2021). Artificial Sweeteners: History and New Concepts on Inflammation. Frontiers in Nutrition8(8). https://doi.org/10.3389/fnut.2021.746247
  3. Cancarevic, I., Rehman, M., Iskander, B., Lalani, S., & Malik, B. H. (2020). Is There a Correlation Between Irritable Bowel Syndrome and Lactose Intolerance? Cureus12(1). https://doi.org/10.7759/cureus.6710
  4. Reding, K. W., Cain, K. C., Jarrett, M. E., Eugenio, M. D., & Heitkemper, M. M. (2013). Relationship between Patterns of Alcohol Consumption and Gastrointestinal Symptoms among Patients with Irritable Bowel Syndrome. The American Journal of Gastroenterology108(2), 270–276. https://doi.org/10.1038/ajg.2012.414