Irritable bowel syndrome (IBS) is thought to affect approximately one in five people across the UK. This widespread condition impacts the digestive system, triggering symptoms including stomach cramps, bloating, diarrhoea and constipation, which can either change quickly or last for several weeks, reports Surrey Live.

Although the precise cause isn't yet understood, many sufferers have found that adjusting their diet can substantially ease their symptoms. The Christmas period presents unique difficulties for IBS patients, as rich foods and alcoholic drinks feature heavily in most festive gatherings.

For those managing the condition, the highly anticipated Christmas dinner can prove especially challenging. Dr Claire Merrifield, a GP at Selph, said: "Fatty foods and alcohol are common triggers of IBS, which can make Christmas a very difficult time for those that suffer with it. In addition, stress tends to make symptoms of IBS worse.

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"Most people with IBS also will know that foods that have a high FODMOP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) content can create more gas and bloating. High FODMAP foods like cauliflower, onions and garlic, milk, bread and sweeteners tend to be prominent foods at Christmas time."

During the festive period, those battling irritable bowel syndrome (IBS) often find themselves facing a minefield when it comes to what's on their plate. Rich, fatty treats like cheese and chocolate – practically unavoidable at Christmas – can worsen IBS flare-ups, particularly triggering tummy aches after meals, reports Surrey Live.

"Fatty foods like cheese and chocolate which are hard to avoid over the festive period, might increase symptoms of IBS, in particular abdominal pain related to eating," cautioned Dr Merrifield. Meanwhile, cruciferous veg including Brussels sprouts and cabbage, whilst low in FODMAPs, have earned a reputation for producing uncomfortable wind, according to Gloucestershire Live.

To help IBS sufferers enjoy the festivities with less discomfort, Dr Merrifield has shared some practical swaps. She recommends ditching Brussels sprouts – infamous for causing bloating thanks to their high fibre levels which ferment in the gut – in favour of gentler alternatives.

Dr Merrifield explained: "Love them or hate them, there is actually science behind the reasons why Brussels sprouts make you gassy.

"Although they're high in vitamins and antioxidants, they contain a lot of fibre which is fermented by bacteria in our colon, leading to the production of gas that our bodies must release. This can lead to discomfort in some people with IBS."

For a more comfortable Christmas dinner, the specialist advised: "Try swapping out Brussels sprouts for a less gassy alternative, like carrots or green beans. The rest of the dinner table might even be jealous!"

Dr Merrifield also highlights fat as a potential trigger for IBS flare-ups, recommending cutting down on the rich festive puddings typically served during the holidays.

Dr Merrifield said: "Fat is thought to trigger some symptoms of IBS. There are usually lots of fatty foods on offer for dessert, like cake, cheese and chocolate."

Dr Merrifield suggested: "If you're in charge of cooking, try and make sure there are some lighter snacking and dessert options. You can also bring some mindfulness to your eating - do you really want that whole chocolate orange right now? Or can you just have a small segment and really enjoy it?"

She continued: "Alcohol, tea and coffee can all trigger symptoms of IBS, so it's worth being mindful of what you're drinking. Most of us have something in our hands that's not water for most of the Christmas period so think about ways you could reduce the caffeine and alcohol you're consuming.

"You might want to stock up on non-alcoholic or decaffeinated alternatives. Fruit-infused water is a really nice way to stay hydrated and refreshed and peppermint tea can help with abdominal pain related to IBS."

When it comes to what you're wearing during those big Christmas dinners, Dr Merrifield has some sage advice: "Whenever we sit down to eat a big meal, we are likely to feel our bellies getting bigger. Wearing tight-fitting clothes or tightly elasticated waistbands can mean our gut can't work as effectively and may lead to painful trapped wind.

"Wear loose-fitting clothes that are baggy around the middle, everyone's focussed on their food, not your waistline, so prioritise comfort over fashion."

Lastly, she champions the idea of reducing stress by weaving brief pauses and mindful practices into your day. Dr Merrifield explained: "Christmas can be a stressful time for many of us. If you're alone there may be increased feelings of isolation and sadness. If you're with loved ones a combination of family tensions and loosened inhibitions can lead to difficult atmospheres.

"Remember it's OK to take a minute to breathe. There are some really simple breathing techniques you can try, even in the middle of a conversation to help you get a bit of perspective. Try the 3-4-5 method, breathe in for three seconds, hold for a count of four, then breathe out for a count of five. Do it a few times to re-centre yourself.

"IBS is thought to be a disorder of gut-brain interaction so take a moment as often as you can to be present to the sights, sounds, smells and feelings around you. The more you can ground yourself in the present moment, the less feelings of anxiety and worry you'll tend to experience. Try and enjoy the festive season, whatever it brings for you."

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