The expert issued an alert to certain people tucking into a traditional Christmas dinner
A doctor has sounded the alarm for anyone preparing to indulge in a classic Christmas feast. While millions throughout Britain gear up to devour turkey, crispy roasties, seasonal veg and sweet treats over the holidays, there’s one specific dish they’re being advised to dodge – Brussels sprouts.
Though these tiny green gems continue to be a yuletide tradition, particular individuals are being cautioned against them, and it has absolutely nothing to do with their flavour. Roughly one in five Brits battle irritable bowel syndrome (IBS), a common gut disorder that sparks symptoms such as tummy pain, bloating, loose stools and constipation.
These symptoms can vary dramatically, occasionally appearing out of nowhere or lingering for extended periods. While the precise trigger for IBS remains unclear, many patients find that tweaking their meals can ease their discomfort.
The holiday season proves especially challenging for IBS patients, given its selection of rich fare and boozy beverages. The Christmas meal alone becomes a potential nightmare for those wrestling with the ailment.
Dr Claire Merrifield, a GP at Selph, is urging IBS patients to steer clear of the vegetable entirely. “Fatty foods and alcohol are common triggers of IBS, which can make Christmas a very difficult time for those that suffer with it,” she said.
Stress is known to worsen IBS symptoms, and most sufferers understand that high FODMAP foods can trigger gas and bloating, according to a food safety expert. “High FODMAP foods like cauliflower, onions and garlic, milk, bread and sweeteners tend to be prominent foods at Christmas time.
“Fatty foods like cheese and chocolate, which are hard to avoid over the festive period, might increase symptoms of IBS, in particular abdominal pain related to eating.”
The expert also pointed out: “Cruciferous vegetables like Brussels sprouts and cabbage are actually a low FODMAP food. However, they often lead to a lot of gas production and some people with IBS will prefer to avoid this.”
For those battling with IBS, Dr Merrifield offers her leading advice for managing the condition throughout the Christmas season, ensuring you can still relish the celebrations without discomfort. She suggests substituting Brussels sprouts with peas and explains why these vegetables produce wind.
They’re packed with high amounts of fibre, which undergoes fermentation in the colon, producing gas that needs to escape, potentially causing IBS distress. Dr Merrifield suggests: “Try swapping out Brussel sprouts for a less gassy alternative, like carrots or green beans. The rest of the dinner table might even be jealous.”
She also advises reducing fatty foods to help manage IBS symptoms during the festive season’s indulgent feasts. Dr Merrifield points out that puddings like cake, cheese, and chocolate may contain high-fat ingredients often believed to set off IBS flare-ups. She recommends offering lighter alternatives for snacks and afters if you’re doing the cooking.
She also encourages being more conscious about what you eat: “If you’re in charge of cooking, try and make sure there are some lighter snacking and dessert options. You can also bring some mindfulness to your eating-do you really want that whole chocolate orange right now? Or can you just have a small segment and really enjoy it?”
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Her recommendations extend beyond food – they encompass beverages as well. Dr Merrifield warns that alcohol, tea, and coffee can all spark uncomfortable IBS flare-ups, so keeping tabs on your liquid intake might be worthwhile.
“Most of us have something in our hands that’s not water for most of the Christmas period. So think about ways you could reduce the caffeine and alcohol you’re consuming,” she explained. She also advised stocking up on alcohol-free or decaf beverages, spotlighting fruit-flavoured water for staying hydrated and peppermint tea for soothing stomach pain linked to IBS.
When it comes to clothing choices, the expert recommends selecting loose-fitting outfits, particularly around the midsection, to avoid aggravating the digestive tract and triggering bloating discomfort. “Wear loose fitting clothes that are baggy around the middle, everyone’s focussed on their food, not your waistline, so prioritise comfort over fashion.”
Additionally, she advocates for minimising stress during the holiday season to reduce IBS symptoms. Christmas can be especially challenging for many people – whether through loneliness or the pressure that comes with family gatherings.
“Remember it’s OK to take a minute to breathe,” one medical professional advised, recommending effective coping strategies for those finding it tough.
“There are some really simple breathing techniques you can try, even in the middle of a conversation to help you get a bit of perspective. Try the 3-4-5 method, breathe in for 3 seconds, hold for a count of 4, then breathe in for a count of 5. Do it a few times to recenter yourself.”
The professional highlighted the importance of relaxation methods, given that IBS is often viewed as a disorder stemming from the complex connection between the gut and the brain. Spending moments focusing on your environment – what you can observe, hear, smell, and touch – could help alleviate anxiety and distress.
The medical professional’s final advice: “Try and enjoy the festive season, whatever it brings for you.” While there’s no magic bullet for IBS, a range of treatments can help keep symptoms in check. These include dietary tweaks, medication, probiotics, and mental health support.
Alterations to your way of life can also prove tremendously beneficial, including preparing fresh home-cooked meals, maintaining a food journal to spot and steer clear of problem foods, engaging in stress-relief methods, and making sure you get adequate physical activity.
Certain factors may increase your risk of developing IBS, including being a woman, being under 50, having a family history of the condition, experiencing high levels of stress or life-changing events, and having had a severe digestive infection.
