Create Your Ultimate GI Self-Care Kit: Tackle Tummy Troubles with Ease

The “Tackle” Box

Managing gastrointestinal (GI) discomfort can be challenging in today's hectic world. Whether it's due to stress, diet, or the complexities of IBS or GERD, having a personalized self-care kit can be a game-changer. Let's create a DIY self-care kit packed with essentials to help you tackle tummy troubles with ease and a touch of fun.

Tame the Tummy Rumble: Essential Items for Your GI Self-Care Kit

Soothing Snacks: Packing Gut-Friendly Foods for Relief

First things first, let’s talk snacks. Who doesn’t love a good snack session, especially when they’re kind to your gut?

Having the right “tackle” in your box will help you tackle anything.

Ginger Chews

These little bites of joy are tasty and known for their anti-inflammatory properties. They can help soothe nausea and improve digestion.

Bananas

Bananas are an easy-to-digest snack packed with potassium. They can help replenish electrolytes and are gentle on the stomach. Make sure they are on the unripe side.

Plain Rice Cakes

These light and airy snacks are perfect when your stomach feels off. Top them with a bit of almond butter for an extra treat.

Hydrating Drinks: Keep It Cool and Refreshing

Staying hydrated is crucial, especially when dealing with GI issues. Let’s add some hydrating and soothing drinks to your kit.

Peppermint Tea

This refreshing tea can help relax the digestive system and reduce bloating. Plus, it’s delicious, hot or cold.

Coconut Water

Rich in electrolytes, coconut water is perfect for hydration and gentle on the stomach.

Electrolyte Water

It’s summertime, and water is always the best recommendation. Getting the extra electrolytes will help maintain a hydration balance.

Be sure to check for high-FODMAP ingredients in snacks and drinks. Foodguides.com has many recommendations for Low FODMAP snacks and drinks.

Comforting Companion: Essential Items for Physical Relief

When your tummy isn’t happy, comfort is key. Let’s include some items that will wrap you in a cozy embrace.

Heating Pad

A heating pad can work wonders for abdominal cramps and discomfort. For safety, choose one with an automatic shut-off.

Soft Blanket

There’s nothing like snuggling up with a soft blanket when you’re feeling under the weather. Choose one that’s plush and comforting.

Aromatherapy Candle

Scents like lavender and chamomile can help create a calming environment. Light a candle and let the soothing aromas take over.

Stress Ball or Fidget Toy

Sometimes, a little distraction is all you need. A stress ball or fidget toy can help take your mind off your discomfort.

Beyond the Basics: Personalized Touches for Your Self-Care Kit

Relaxation Rituals: Adding Calming Activities to Manage Stress

Stress can be a major trigger for GI issues. Let's add stress-reducing techniques to your kit to help keep you calm and collected.

Mindful Breathing Exercises

Include a card with simple breathing exercises. Slow, deep breaths can help reduce stress and ease digestive discomfort.*

Mini Journal

Writing down your thoughts and feelings can be incredibly therapeutic. It can also be helpful for tracking personal triggers. Include a small journal and pen in your kit.*

Guided Meditation App

Download a guided meditation app on your phone. Even a few minutes of meditation can help you relax and reduce stress. My favorite free one is actually a podcast called Meditation Minis by Chel Hamilton. My favorite paid app is Chopra.*

Positive Affirmation Cards

Include a set of cards with positive affirmations. Reading uplifting statements can boost your mood and help you stay positive.*

*See my article on The Mind-Body Connection for more suggestions.

Entertainment Essentials: Personalized Touches for Self-Care Kit

Now, let’s make this kit uniquely yours. Personalizing your self-care kit can make it even more effective and enjoyable.

Favorite Photos

Remember printed photos? Polaroid Mini is a lot of fun and nostalgic. Include a couple of photos that make you smile. Happy memories can have a calming effect on your mind and body.

Comforting Music Playlist

Create a playlist of your favorite soothing songs. Music can be a great way to relax and unwind.

Favorite Book or Magazine

Sometimes, a good read is the best distraction. Include a book or magazine you love.

Tackling Tummy Troubles with Ease

Creating a DIY self-care kit for GI discomfort relief can be a fun and empowering project. You can manage your GI health with ease and comfort by including gut-friendly snacks, hydrating drinks, comforting items, and stress-reducing techniques. Personalize your kit with items that bring you joy and relaxation, and you’ll have the perfect companion to help you navigate those tough tummy days. Remember, taking care of yourself is a step-by-step process, and every little bit helps. Happy crafting!

I see you, and YOU are beautiful!

1. _{Eherer, A. J., Netolitzky, F., Högenauer, C., Puschnig, G., Hinterleitner, T. A., Scheidl, S., Kraxner, W., Krejs, G. J., & Hoffmann, K. M. (2012). Positive effect of abdominal breathing exercise on gastroesophageal reflux disease: a randomized, controlled study. The American Journal of Gastroenterology, 107(3), 372–378.}
2. _{Millard-Stafford, M., Wendland, D. M., O’Dea, N. K., & Norman, T. L. (2012). Thirst and hydration status in everyday life. Nutrition Reviews, 70(2), S147–S151.}