IBS and GERD Holiday Survival Guide: How to Stay Merry, Bright, and Symptom-Free

The holidays are meant for joy, celebration, and connection—not anxiety, discomfort, or digestive distress. If you’re managing IBS or GERD, the festive season can bring a few extra challenges, but with the right strategies, you can enjoy yourself while keeping symptoms under control.

1. Relax and Enjoy Yourself

The best thing you can do during the holidays is take it easy. Stress is one of the biggest triggers for both IBS and GERD symptoms. To stay calm and collected, make a plan that helps you avoid unnecessary pressure.

Try to stick to your normal routine as much as possible. If you’re traveling, discuss your needs with someone you trust—especially if you might need easy restroom access. Setting expectations ahead of time can help prevent awkward or stressful situations later.

2. Dress Comfortably for Digestive Ease

Your outfit can actually impact your comfort level. Choose loose, breathable clothing, especially around your waist. Tight-fitting clothes can squeeze your stomach and push acid into your esophagus, increasing reflux risk. Looser options also help ease pressure from gas and bloating—common concerns for people with IBS.

3. Stay Hydrated and Choose Smart Drinks

Hydration matters—especially when festive cocktails and bubbly drinks are everywhere. Bring a refillable water bottle or travel mug to keep yourself hydrated and in control of what you’re drinking.

Water supports digestion and helps prevent you from relying on beverages that may worsen symptoms. Limit alcohol and carbonated drinks, as they can relax your lower esophageal sphincter (LES) and increase stomach pressure, both of which promote reflux.

4. Eat Mindfully: Know Your Triggers and Pace Yourself

Before diving into the holiday spread, scan the table first. Knowing what’s available helps you make smarter choices and avoid trigger foods. If you follow a Low-FODMAP or GERD-friendly diet, bring a few safe dishes or snacks you know won’t upset your stomach.

When it’s time to eat, pace yourself—take small bites, chew thoroughly, and don’t feel pressured to overeat. Keeping richer, high-fat foods to a smaller portion of your plate can make a big difference in how you feel later.

5. Get Moving After Your Holiday Meals

Movement promotes healthy digestion and helps manage stress. A simple 10–15 minute walk after meals can reduce bloating, aid digestion, and even improve mood. If walking isn’t your thing, join in a fun family activity like cornhole, flag football, or a post-dinner dance party.

6. Wind Down Before Bedtime

Give your body time to digest before lying down. Spend the last couple of hours before bed doing something relaxing that doesn’t involve food or alcohol—like watching a cozy holiday movie, playing games, or simply chatting with loved ones.

This downtime helps prevent reflux while allowing you to enjoy the evening free of discomfort.

Bottom Line: With a little planning and awareness, you can enjoy the holidays without sacrificing your digestive comfort. Prioritize relaxation, eat mindfully, and stay active—your gut will thank you for it.