Keeping Your GUT IN CHECK this Holiday Season
Keeping Your GUT IN CHECK this Holiday Season
by Claire Allen, RD
The holidays are suddenly upon us, which often entails an increase in social gatherings. For individuals with irritable bowel syndrome, this can also be a time of increased gastrointestinal (GI) distress due to their sensitive nature to certain foods. Large quantities of high FODMAP (fermentable oligo-, di-, mono- and polysaccharides) foods can often cause an increase in gas, bloating, diarrhea and/or constipation. Here are some strategies to avoid large quantities of these foods to keep your gut in check this holiday season.
BRING A SIDE DISH TO SHARE: Many side dishes are made with garlic and onion, which have been known to cause bloat and gas for IBS sufferers. Making a dish with garlic or shallot infused garlic oil will provide the same flavor profile in the dish without the undesired end results.
CHOOSE YOUR APPETIZERS WISELY: Cheese plates are in abundance at holiday parties, but eater beware! Creamy cheeses such as large quantities of goat, blue, feta and mozzarella cheese may cause gas, bloat and/or diarrhea. Less symptom inducing alternatives include aged cheddar, swiss or parmesan cheeses. Also keep an eye out for fan favorites such as bacon wrapped dates or spinach and artichoke dip. Both dates and artichokes are high FODMAP foods that my contribute to gas and bloat.
PICK YOUR NUTS CAREFULLY: Nuts are a nice high protein snack that are often out at parties. Before taking a big handful, look to see what types of nuts are in the mix. Cashews and pistachios can contribute to bloat and gas, especially in large quantities. Better alternatives would be small portions (8-16 nuts) of almonds or walnuts, which also have great anti-inflammatory benefits.
KNOW WHAT’S IN YOUR COCKTAIL: Ask the host what is in the holiday punch bowl before digging in. Rum, sherry and port may have you excusing yourself quickly for the bathroom before your buzz even gets going. Instead, stick with red or white wine, vodka or whiskey. Keep the drinks to a minimum, however, as too much alcohol can lead to diarrhea regardless of the ingredients.
Have more questions regarding managing your IBS symptoms? Schedule an appointment with our registered dietitian at 224-407-4400 or www.compgihealth.com to learn more on which foods may be causing your GI distress. #IBS #LOWFODMAP #HOLIDAYDINING