8 tips to thrive during the holidays with Crohn's and colitis

The holidays can be a tough time for people with Crohn’s disease and ulcerative colitis, especially when surrounded by high-fat foods, sweets, and alcohol—all potential symptom triggers. Navigating holiday gatherings without feeling left out or compromising your well-being is possible with some thoughtful planning.

Here are a few strategies to help you enjoy the season without the flare-ups.

1. Bring a Safe Dish

Holiday fare often contains ingredients that can trigger a sensitive stomach. Instead of risking symptoms, one option is to bring a dish , or two, you know is safe for your gut. You could adapt a favorite holiday recipe or stick to a go-to meal that’s reliable for you. This way, you’ll know that no matter what’s on the table, you’ll have a safe option to enjoy—and enough to share with others.

If cooking feels overwhelming, consider ordering out from a place that offers foods you can tolerate. Many restaurants or specialty grocery stores offer dishes that cater to dietary restrictions. With this strategy, you can relax and enjoy the gathering without worry.

2. Communicate Your Needs Ahead of Time

Talking to family or friends about your dietary needs can make things easier for everyone. Let your host know ahead of time that you’ll be bringing a special dish or two. This open communication helps avoid misunderstandings and makes it easier for you to navigate the event without feeling awkward about what’s on your plate.

If someone wants to cook for you, instead of answering the tough question, “what can’t you eat,” ask them, “what do you plan on making and I can offer some substitution ideas.” This often makes it easier for people to cook for you and typically, this also means they won’t need to make a completely different dish for you. 

3. Listen to your hunger cues throughout the day

Instead of “saving your calories” for the big meal of the day, try listening to your hunger cues as they arise, and eat regularly. That way, when it comes to the holiday meal, you won’t be starving, and can truly enjoy the satisfaction in eating.

When we wait until we’re ravenous to eat, we tend to eat really quickly, and overeat, which can often lead to GI symptoms such as bloating. Listening to your hunger throughout the day and not being too hungry going into the meal also means you’ll be more picky, in a good way(!), on which foods you want to eat since you’ll only have so much room in your stomach before eating isn’t satisfying anymore. 

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4. Stay Hydrated and Be Mindful with Drinks

Sweet holiday beverages and alcohol can be sneaky triggers for some individuals with IBD. If you know that sugar causes issues for you, plain water or flavoring your water with citrus and rosemary may make you feel fancy without GI symptoms. If you want a more festive option, consider mocktails with ingredients that are gentle on your system.

When it comes to alcohol, aim to have it in moderation if you want to drink. If you’re unsure what type of alcohol you tolerate best, test a little beforehand to find out, so you can stick to a safe option.

5. Add Gentle Movement to Your Day

Exercise can help reduce stress and support digestion. Consider taking a walk with your family or friends or trying gentle yoga during the holiday week to relieve stress and promote regular bowel function. Just a few minutes of movement can make a difference, keeping both your mind and body in balance.

6. Keep Your Stress in Check

The holidays are notorious for packed schedules and stress. For those with IBD, managing stress can be key. Be mindful not to overextend yourself with event planning, setup, or cooking. If you’re invited to multiple gatherings, feel free to attend only the most meaningful ones, and don’t hesitate to say “no” to additional commitments.

Honoring your limits will help you enjoy the events you do attend without added stress. Plan everything you can ahead of time so that you’re able to truly enjoy and be present over the holidays. 

7. Reach out for support 

If you have an increase in Gi symptoms, reach out to your gastroenterologist to let them know. You can also reach out to your IBD-focused RD (like us!) if you want support with your diet over the holidays. If you’re feeling overwhelmed, stressed, anxious, or depressed, reach out to a GI psychologist to get support through this time. 

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8. Listen to Your Body and Do What’s Best for You

Finally, remember that it’s okay if you’re not doing all that you had planned on doing for your health. While these tips can help reduce symptoms, the holidays are about enjoyment, not perfection. It’s okay to skip exercise or bring store-bought foods. It’s okay to have a little alcohol or even experience some symptoms. Do what feels right for you and remind yourself that you’re doing your best.

Wrapping Up

Living with IBD means being mindful, but it doesn’t mean missing out. By planning ahead, honoring your limits, and staying in tune with your body, you can make this holiday season enjoyable and manageable. Cheers to a joyful holiday, full of good food, good company, and peace of mind. Happy holidays!