For millions living with inflammatory bowel disease (IBD), the festive season can be a time of anxiety rather than celebration. The rich foods, irregular schedules, travel, and social pressure to indulge can pose significant challenges for managing chronic gut conditions. Addressing this concern, a gastroenterologist has shared a set of practical, doctor-approved strategies to help individuals navigate the holidays with greater confidence and less discomfort.
Expert Advice for Festive Gut Health
Dr Joseph Salhab, a Florida-based gastroenterologist and health content creator specialising in digestive health, recently offered clear guidance via social media. He emphasised that the goal is not to eliminate festive joy but to make informed, manageable choices. His five key recommendations focus on food quality, hydration, medication awareness, movement, and maintaining routine.
Regarding diet, Dr Salhab advocates leaning into a Mediterranean-style pattern. "Go for veggies, lean protein, olive oil, and whole grains, and keep the ultraprocessed foods to a minimum," he advised. He also cautioned against sugary drinks and alcohol, suggesting water, sparkling water with lemon, or mocktails as better alternatives to stay hydrated.
Beyond Diet: Crucial Lifestyle Factors
Dr Salhab highlighted that management extends beyond food choices. He warned about the use of common pain relievers, noting, "Regular high-dose NSAIDs (Nonsteroidal Anti-Inflammatory Drugs) can aggravate an inflammatory bowel. So, use alternatives as advised by your clinician." He also stressed the importance of daily movement and stress reduction techniques like short walks or diaphragmatic breathing, which benefit both the gut and the nervous system.
Consistency in medication, meal timing, and sleep was underscored as a critical factor for gut health during disruptive periods. "Make sure you get your meds in on time, eat your meals right, and make sure you get sleep. Consistency matters for your gut," Dr Salhab added.
The Indian Perspective: Balance Over Perfection
Echoing this pragmatic approach, Dr Adithya V. Naragund, senior consultant in GI & HPB Surgery at Cytecare Hospitals, Bengaluru, provided insights tailored to the Indian context. He told indianexpress.com that the objective for people with IBD should be predictability, not perfection.
"People with IBD do best when they eat foods they already know their gut tolerates, even during celebrations," Dr Naragund explained. He suggested practical strategies like eating a small, safe meal before attending a gathering to reduce the pressure to overindulge. He emphasised that portion control and sampling dishes, rather than stacking plates with multiple rich items, can significantly lower the risk of symptoms.
Dr Naragund also addressed the psychological aspect, noting that most flare-ups result from cumulative stress and excess, not a single mindful indulgence. "When patients give themselves permission to enjoy food thoughtfully, anxiety around eating often reduces," he stated.
Foods to Approach with Caution
Dr Naragund identified specific holiday foods that may require extra caution for individuals with IBD. Even within generally healthy frameworks, certain ingredients can be problematic. Alcohol, particularly wine and cocktails, can irritate the gut lining. Fried foods, heavy cream-based dishes, and items high in added sugars are known to increase inflammation.
Interestingly, he pointed out that foods like raw vegetables, nuts, seeds, and dried fruits may be difficult to digest during active disease phases. Spices, especially chilli-based seasonings, and artificial sweeteners are also common triggers. The ultimate guidance, he notes, is personalisation. "What works for one patient may not work for another, so listening to individual gut responses is more important than strictly following any single dietary template."
By combining informed dietary choices with mindful lifestyle management, individuals with inflammatory bowel disease can aim to participate more fully in festive celebrations while prioritising their long-term gut health and well-being.
