November 29, 2022

Your Holiday Meal Caused an IBS Flare? I’ve Got Some Solutions for You

Home » Blog » Your Holiday Meal Caused an IBS Flare? I’ve Got Some Solutions for You

Share This Post!

Sometimes the road to the bathroom is paved with good intentions. You’re going into the holidays with good intentions and a solid plan to stay on your specialized or low FODMAP diet. And that’s a good thing.

But sometimes life happens. Halfway through the meal Aunt Martha says, “oh wait… I think I did put onions and garlic powder in that dish.” Or maybe when faced with one of your childhood favorites, you toss up your hands, jump off the wagon, and dive in.

First of all, let me be clear. I’m not judging. That’s not my job. And I have no desire to devote any of my time to being the food police. You’re an adult and I will never tell you what you should or shouldn’t do. It’s not my style. I’m here to support you, not shame you.

But, if you go off your eating plan and overdo the FODMAPs or eat a food you’re sensitive to, you will have to deal with the consequences. Hopefully they will be mild. But if you end up with full-blown symptoms — the kind that send you running down the hallway to the bathroom — I want you to have some resources and a plan to get yourself feeling better… FAST.

IBS Flare Up Tip #1: Don’t Panic

For many people, stress is a major trigger for IBS symptoms. So if you eat something that doesn’t agree with you (whether on accident or on purpose), stay calm. The last thing you want to do is make your symptoms worse because you’re stressing out about them.

And just because you ate a high FODMAP food on the low FODMAP diet, doesn’t mean you’ve undone the work you’ve been doing. You didn’t do any additional damage to your digestive system. And you don’t have to start over at the beginning of the elimination phase of the low FODMAP diet. You may develop symptoms, but those symptoms will pass.

If you’re feeling stressed during the holidays — especially when you’re eating — you need to get out of fight or flight mode, and back into rest and digest. When you activate the parasympathetic nervous system response, your body is better able to focus on your digestive process. Optimizing your digestion is the first step in holding off any symptoms that may develop.

Try these stress-reducing techniques:

Get out in nature

Go for a walk or even just sit outside for a while. Help yourself get present in the moment by noticing the details you are experiencing. What do you see? Are the leaves changing colors? Is it cloudy?

And notice other details — the temperature, any smells or sounds. Getting present in nature can help ground you in the moment and get you out of a stressed state.

Going for a walk can both calm your nervous system and get your digestion working. It’s a win-win!

Meditation

If you haven’t meditated before, trying it for the first time while you’re freaked out may not be the best fit. But if you have some experience with meditation, even just spending two or three minutes can calm you down.

Belly Breathing

It seems so basic. But taking some good, deep breaths is one of the quickest ways to calm your nervous system. The key is breathing from your belly. Most people breathe very shallow most of the time. So it takes conscious effort to belly breathe. As you’re taking your breaths, pay attention to your stomach. Allow it to expand as you inhale.

IBS Flare Up Tip #2: Use Your Remedy Toolkit

If you’ve been dealing with IBS for any length of time, you may have already figured out what you can do to mitigate a symptom flare-up. But if you’re not sure, I have some suggestions of things you can try. But let me be clear. This is a blog article. I am not offering personalized medical recommendations. I can do that for you if you’re my patient. But without knowing anything about you, I cannot offer you specific advice.

These remedies are things that have worked for some of my patients. We are all unique so I can’t predict whether or not they’ll work for you. But these are all relatively safe, readily available remedies that don’t require a prescription.

IBGard

Peppermint oil is widely known to help calm some of the troublesome symptoms of IBS. In fact, one study found that peppermint oil had a 58% success rate at relieving IBS symptoms. But if you’re going to use peppermint oil, you need to get it to the small intestine where it’s needed. Many peppermint oil supplements won’t make it past the stomach before they are broken down. So they don’t end up making much of a difference with your symptoms.

IBGard has an enteric coating that protects it as it moves through the digestive process and releases when it reaches the small intestine where the peppermint oil can make a difference.

There are things I don’t love about this product, including preservatives and dyes that some people are sensitive to. So before you take this product, make sure to read the label and see if any of the ingredients are issues for you.

Ginger

Full disclosure on this one — I don’t have studies to back up the use of ginger to mitigate IBS symptoms. But many people swear by it. And ginger has been a long-accepted folk remedy for all sorts of stomach discomfort. So while the evidence may be entirely anecdotal, it may be something that works for you.

Tea

A soothing cup of tea can calm your stomach and your nerves. But, I recommend staying away from caffeinated varieties because caffeine can be an IBS trigger for some. Consider trying teas like peppermint or other herbal teas.

Carminative Tea

Made with seeds like fennel, caraway, and anise, this tea helps expel gas by improving motility. It decreases the pain and discomfort caused by bloating. Have a cup 10 minutes after your meal, or even a bit later.

Slippery Elm

The inner bark of the slippery elm tree is often used for stomach discomfort, including the diarrhea and constipation that are common to IBS and is available both as a tea and in capsule form.

IBS Flare Up Tip #3: Talk to Your Practitioner BEFORE the Holidays

As I mentioned above, I can’t offer you advice specific to your unique physiology. But your practitioner can. Even if you have the best of intentions and a totally foolproof plan to stay on your therapeutic diet during the holidays, I think it’s a good idea to check in with your practitioner beforehand… just in case.

If you don’t have a practitioner who has both the knowledge of your unique health concerns AND an expertise in addressing IBS from the root cause, it may be time to find one.

If you’d like to chat, click the link below. We can talk through your symptoms and concerns and get you on the road to feeling your best.

References

https://www.webmd.com/vitamins/ai/ingredientmono-978/slippery-elm

https://www.healthline.com/health/irritable-bowel-syndrome/5-natural-products-for-ibs

https://pubmed.ncbi.nlm.nih.gov/16121521/

https://www.ncbi.nlm.nih.gov/books/NBK553141/

Subscribe to my Newsletter!

Recent Blog Posts

Woman looking off into the distance wondering about the root cause of her SIBO.

How Did I Get SIBO? Answers to Your Puzzling SIBO Root Cause Questions

May 30, 2023

Woman sitting on the arm of a couch looking concerned about the complications of SIBO.

What Are SIBO Complications and Side Effects? Answers to Your SIBO FAQs

May 23, 2023

A buffet table filled with a variety of dishes. Which one’s are safe for SIBO?

Not Sure What to Eat if You Have SIBO? Here Are Your Top SIBO Food FAQs

May 16, 2023

This month we’re talking about all things SIBO — small intestinal bacterial overgrowth. Specifically, I want to answer the SIBO FAQs I hear about this underdiagnosed condition that can cause all sorts of unpleasant digestive symptoms from diarrhea to bloating and more. Last week we covered SIBO basics FAQs — what it is, what causes it, and how it’s diagnosed. So if you’re not familiar with SIBO that would be a good place to start. But if you’re struggling with SIBO, what you probably care about most is how to treat SIBO. So those are the FAQs we’re covering today. Let’s dive in… Can SIBO be treated? The short answer is yes. Once you have a SIBO diagnosis — usually from a non-invasive breath test — SIBO can be addressed at its source. However, the treatment depends on the underlying cause and severity of the condition. What are the treatment options for SIBO? Antibiotics are often used to clear out the bacterial overgrowth, but it's important to address any underlying factors that may have led to the overgrowth in the first place. But antibiotics will reduce the amount of bacteria in your small intestine — and also your symptoms. But antibiotics aren’t without a downside. Yes, they kill the excess bacteria that’s causing you problems. But they also kill the good bacteria that lives in your large intestine — where it belongs. Fortunately, there are other options. Some naturally-minded practitioners (like me), use options like herbal antibiotics that have fewer side effects. And don’t let the word “herbal'' fool you into thinking they won’t work. Herbal antibiotics have proven to be at least as effective as the antibiotic rifaximin. Can diet help with SIBO? Yes! Emphatically, yes. In fact, dietary adjustments are one of your most powerful weapons against this bacterial overgrowth. The bacteria that are partying in your small intestine are living things. That means they need food to survive. So a combination of medication and bacteria starvation will help you get rid of SIBO more quickly than medication alone. So your treatment plan should include some dietary adjustments. Some people do really well on the low FODMAP diet. Or your practitioner may recommend a SIBO specific diet like one of these: 💡 SIBO Specific Diet by Dr. Allison Siebecker This diet — also called the Specific Carbohydrate Diet (SCD) — involves avoiding certain carbohydrates that feed bacteria in the small intestine, in addition to limiting FODMAPs. Foods are color-coded as green (legal), yellow (limited), or red (avoided) to help navigate the restrictions. 💡 SIBO Bi-Phasic diet by Dr. Nirala Jacobi This diet combines the low FODMAP diet with the SCD, but is divided into two phases. The first phase involves eliminating all fermentable starches for up to 6 weeks — starving the bacteria in the small intestine. In the second phase, a few starchy foods are reintroduced to feed the beneficial bacteria in the large intestine. 💡 The low histamine diet This diet can be helpful for those with SIBO who are showing signs of histamine intolerance. This is when your body has trouble breaking down histamines — chemicals involved in the immune system. You foods with high histamine levels like fermented foods, tomatoes, eggplant, and spinach, while prioritizing fresh, unprocessed foods with low histamine levels. This diet may reduce symptoms like headaches, skin irritation, and diarrhea. 💡 Elemental diet This is the most restrictive SIBO diet and involves two weeks of liquid-only nutrition. Your nutritional drink will contain pre-digested nutrients. The idea is that you can quickly absorb the nutrients before they have a chance to feed the bacteria in your small intestine. The diet has an 80-84% success rate according to clinical trials. While effective, it can be challenging, expensive, and not typically covered by insurance. 💡 Cut out sugar and processed sweets If you want to keep things simple, this can be an effective approach that’s easier to navigate. For many SIBO patients, avoiding processed sugars and alcohol is a great way to go. Processed sugars also include artificial sweeteners like aspartame, saccharin, and sorbitol. You won’t be missing out on any nutrients that your body needs. So this type of diet can be useful even after you’ve resolved your SIBO symptoms. How long does it take to treat SIBO? There’s not a clear one-size-fits-all answer for this one. It depends on what caused your SIBO in the first place and how severe it is. Typically, people on a SIBO treatment feel better within 4 weeks. If you take antibiotics, you’ll probably be on medication for about 2 weeks. But full recovery takes longer and requires both dietary changes and dealing with those underlying issues. What is the success rate of SIBO treatment? The success rate for treating SIBO is high. Some figures put the eradication rate at over 70%. The key is keeping it from coming back. Will SIBO come back? I hate to be the bearer of bad news… But yes, SIBO often comes back. In fact, according to recent studies, about 44% of people with SIBO will have a recurrence of symptoms within 9 months of their initial treatment. But… It doesn’t have to be that way. Medication — herbal or pharmaceutical — can treat the symptoms of SIBO and tame the bacterial overgrowth. But you need to remember that something caused your SIBO in the first place. There was some underlying condition that made your small intestine vulnerable to this overgrowth. And unless you address that issue, your SIBO is likely to return. That’s why it’s so important to work with a practitioner who can address the root cause of your problems, instead of just reducing the symptoms. Remember, symptoms are your body’s way of telling you that something is wrong — out of balance. And if you really want to keep your symptoms from coming back, you need to do something about the imbalance that enabled the bacterial overgrowth to get started. This could include addressing any nutrient deficiencies, food intolerances, or gastrointestinal motility issues (how quickly your food moves through your digestive system). Additionally, a dietary plan designed for SIBO recovery and probiotics may also be used to support the gut during and after treatment. It's important to work with a healthcare professional to develop a treatment plan that's right for you. How do I figure out the right SIBO treatment for me? If you suspect that you have SIBO, the first step is to consult a practitioner who specializes in digestive issues (like me). They will evaluate your symptoms and medical history and may recommend a SIBO test. Once you have a diagnosis, your practitioner will work with you to develop a treatment plan that’s customized for your body’s unique needs. In the meantime, there are steps you can take to alleviate your symptoms. I’ve created a guide with helpful resources for managing IBS and SIBO. Click the link below to get your free copy. And if you’re ready for a customized treatment plan, you can schedule a consultation here. Yes, SIBO is a challenging condition. But it is treatable and you can take control of your health.

Can SIBO Symptoms Be Treated? Your Guide to SIBO Treatment FAQs

May 9, 2023

Archives

Link to Free IBS Resource Guide

The Top 5 IBS Resources I Use Every Day

Testimonials

“Not only did Alyssa help with my stomach pain, but my fibromyalgia, migraines, and sinus issues as well!”

I originally came to Alyssa for my stomach pain, although I also suffered from fibromyalgia, migraines, and sinus issues. Within 2 weeks into the program, the stomach pain and migraines had diminished. I have not had a migraine since, and migraines were a weekly occurrence prior to that. In addition, I no longer needed medication for sinus issues, and have completely weaned from the Lyrica that I had been taking for the Fibromyalgia. Plus as an added bonus, I have lost 15 pounds!

“I went from daily bouts of diarrhea & incontinence to my IBS being basically non-existent.”

Prior to beginning my journey with Alyssa, I was experiencing daily bouts of incontinence and severe acid reflux. My legs were swollen, and I was suffering from daily joint and muscle pain. In just 90 days, the swelling is gone in my legs and my IBS is basically non-existent. The pain & stiffness in my joints and muscles and my ability to walk improved. I feel like Alyssa has added years to my life. She is very approachable, non-judgmental, and brilliant at what she does.

“My IBS is under control, my weight is down, and I have confidence in my ability to manage my eating plan.”

I was experiencing chronic constipation, bloating, abdominal distention, water retention, and weight gain that wouldn’t budge. Alyssa provided a comprehensive plan that calmed my system down. The combination of an appropriate nutrition plan, sensitivity testing, and SIBO treatment provided tremendous physical, and emotional, relief — it wasn’t my imagination! Something WAS off with my body and the healthy foods I had been eating were making it worse. Alyssa taught me how to eat healthy for my body and my unique needs.

“I can go out now without worrying about leaving early because of my stomach or humiliating gas”

My symptoms had been ignored and treated as inconsequential for my entire life. My IBS was presented as something I would just have to deal with, and I was used to being brushed off and told that there was nothing that could be done. Alyssa treated me as if she understood and could help. After working with Alyssa, I have identified most of the foods that are an issue for me and how to avoid them. I can go out now without worrying about having to leave early because of my stomach or trying to mask humiliating gas.

“Alyssa made it easy for me to implement the low FODMAP diet and be successful!”

I was dealing with a lot of symptoms of IBS and knew that dietary changes would help. My IBS was causing daily bloating, abdominal cramping, and frequent bowel movements. I had heard the low FODMAP diet is restrictive, and I was so overwhelmed at first after reading up on it so I wanted to have professional guidance. Alyssa was amazing in how she walked me through each step. I was not only successful but it was easy. I feel so much better!!

“No more bloat, no more embarrassing diarrhea. I wake up feeling refreshed. I feel amazing.”

I had seen my primary care doctor and a gastroenterologist and was not getting any better. I had bloating and uncontrollable diarrhea for over a decade. I would wake up after 8 hours of sleep feeling exhausted. I had tried medications that killed the bad bacteria in the gut, probiotics. Nothing changed. I am so glad that the gastroenterologist suggested that I see Alyssa. No more bloat, no more embarrassing diarrhea. I wake up feeling refreshed. I feel amazing. I already have recommended Alyssa to friends.

“My constant diarrhea, bloating, gas, abdominal pain, headaches, and fatigue are now gone!”

After 9 months with intense digestive issues and no solutions from my doctors, I wanted another opinion and a new way of looking for a solution. I had tried eating gluten free, soy free, dairy free, and low FODMAP. Alyssa help me create a safe list of foods and heal my gut. After a couple of months all my previous symptoms are now gone and I feel better than I did before I became ill!

Meet Alyssa

Meet Alyssa!

Contact