Holidays usually come with changes in routines and responsibilities, whether that is traveling to family, cooking for big dinner parties, or being surrounded by foods you usually try to limit. For people with small intestinal bacterial overgrowth (SIBO), holidays can make managing digestive symptoms particularly challenging.
A few simple strategies can help you feel more comfortable and confident throughout the holiday season.
7 SIBO tips to help you enjoy the holidays and keep your gut happy.
#1 Plan Ahead
If you are celebrating outside of your home, ask about the menu for the gathering ahead of time so you can assess the lower-fermentation food options. If you know you tolerate certain foods, talk with the host about bringing SIBO-friendly sides. If you are traveling and likely to eat out, check the menus of local restaurants before you go to identify places that have more foods you would likely tolerate.
#2 Choose Low-Fermentation Foods
When filling your plate, focus on choosing foods that are easy to digest and/or less likely to be fermented by bacteria in the gut. These foods minimize gas production and bacterial overgrowth in the small intestine. If you are traveling, consider bringing familiar, SIBO-friendly foods for your journey so you know you will always have a back-up option in case nothing on the menu looks safe to your gut.
#3 Take Your Time While Eating
Try not to bring the ‘holiday rush’ to the table. Eating and chewing slowly helps reduce the amount of air you take in while enjoying a meal. Air can contribute to unnecessary gas in your digestive system. Multitasking while eating, like watching TV or scrolling on a phone, can lead to gulping air.
#4 Stay Hydrated
Staying hydrated helps support normal digestion and bowel movements, particularly when traveling. Carry a water bottle with you and drink plenty of water before and after your travel day. Be mindful of alcohol and caffeine since they can affect hydration.
#5 Keep Moving
Long periods of sitting during travel can disrupt your usual movement routine. Stand, stretch, and walk whenever possible. Movement improves circulation and stimulates digestion, helping to relieve any built-up pressure.
#6 Pack an Emergency Kit
Whether you are driving across town or across the country ot celebrate, knowing you have supplies available to you can lessen any potential stressors. Some key items in an emergency kit include:
Hand sanitizer
Room spray
Any over-the-counter options you use to calm your symptoms, such as digestive aids
A travel pack of wet wipes
A change of underwear or clothing
#7 Build in Times for Rest
Fatigue can influence your symptoms more than you’d expect. Sleep plays an important role in regulating digestive functions. Changes in sleep patterns can influence gastrointestinal symptoms and impact your microbiome. Be sure to prioritize your rest time.
The Bottom Line
These simple strategies can help you feel more prepared and comfortable while traveling at any time of the year. Remember to listen to your body, prioritize what makes you feel comfortable, and focus on simply enjoying the moments, if not the foods, that make the holiday season special.