Woman in pain with IBS (Image: Getty)
Britons with agonising digestive condition can stop dreading the Yuletide feast – after the Daily Express can reveal how to enjoy a pain-free Christmas dinner.
It is estimated a staggering 13 million people in the UK suffer Irritable bowel syndrome (IBS), a chronic medical condition that causes a person to experience stomach upsets, particularly in relation to certain foods.
Symptoms vary but largely involve diarrhoea, constipation, gas, bloating and stomach cramps and these can be managed and reduced with effective IBS medications.
Now GP Dr Alexis Missick, who works with leading online pharmaceutical company UK Meds, has shared her top tips with the Daily Express on how to enjoy your Christmas dinner to the fullest, without being hampered by IBS.
And she even gives our readers a suggested three course festive meal including turkey and the trimmings, that will not leave IBS sufferers in agony afterwards.
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Dr Missick explains: “Every person is different so it’s important to learn your own illness and patterns (perhaps by keeping a diary). However, there are some foods that it’s wise to avoid when making a Christmas dinner.
“A lot of people with IBS are lactose intolerant, which means that eating dairy-based food, including a Christmas cheese board, can worsen symptoms and cause diarrhoea.
“Thankfully, it’s easy to find lactose-free alternatives of most (if not all) dairy foods you might use when cooking, so you won’t need to feel like you’re missing out.”
Warning about using garlic and onions, she said: “These two versatile vegetables are the base of most great recipes and are wonderful at adding flavour to your food.
“However, they can be difficult for your intestines to break down which can cause trapped wind and painful cramping. This is usually worse with the raw versions of garlic and onion but the cooked versions can still be triggers for those with IBS.”
Explaining the dangers of gluten for IBS-sufferers she added: “Gluten is a protein that is present in a number of different grains like wheat, rye and barley, and a lot of IBS sufferers are also gluten intolerant.
“Luckily, there are now so many gluten-free options available that this shouldn’t restrict your diet too much, but just be careful to check food labels or menus and opt for gluten-free Yorkshire puddings if you find that gluten is a trigger for you.”
Middle-aged woman in her bed with IBS (Image: Getty)
Like garlic and onions, tree-shaped veggies like broccoli and cauliflower can also be tough for IBS-sufferers to digest.
Dr Missick explained: “These vegetables are not the easiest to digest, even for people without IBS.
“So if someone with IBS eats them, that tricky digestion can result in trapped wind and constipation. Grating these vegetables can help, but a lot find that cutting them out altogether is best.”
Similarly, although beans and legumes are a great source of protein and are a leading staple for people following a plant-based or vegan diet, they can cause gas and bloating, which can lead to painful cramps.
Fibre can be broken down into soluble and insoluble categories, with the latter causing (or worsening) diarrhoea in a lot of IBS sufferers.
However, you shouldn’t cut fibre out completely, as it adds healthy bulk to your diet and helps to regulate digestion.
Dr Missick suggested people with IBS should aim for soluble fibres by serving vegetables like carrots and parsnips with your Christmas dinner.
When it comes to which Christmas tipples to avoid, caffeine not only stimulates your brain but also your bowels.
Doctor with human Colon anatomy model. (Image: Getty)
Dr Missick says: “This can cause diarrhoea, so when IBS sufferers need a pick-me-up, you’re better off reaching for a small snack than a coffee.
“Fizzy drinks are carbonated with air and as you drink them, you’re also taking in all that extra gas. And since what goes in, must come out, these drinks can cause bloating, trapped wind and constipation.
“While with alcohol, the way that the body digests alcohol, paired with the fact that it’s dehydrating and affects liver function, can affect the digestion of a healthy-bodied person.
“So for someone with IBS, the effects of a boozy night out can be troublesome. If you are drinking, try to make wise choices such as a spirit with a sugar-free mixer.”
And what about dessert?
She adds: “Most people know that chocolate is high in sugar, but not everyone realises its concentration of caffeine.
“Pair the two together and you’ll find that chocolate causes constipation for a lot of IBS sufferers. However, a lot find that vegan chocolate is more tolerable.”
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THE IBS SAFE CHRISTMAS DAY MENU:
Dr Alexis Missick (Image: handout)
Expert Dr Alexis Missick has created the perfect three-course Christmas dinner that’s safe for IBS-sufferers.
STARTER:
Roasted carrot and ginger soup made with low-FODMAP vegetable stock and lactose-free cream
OR Spinach, strawberry, fetta and walnut salad with a lemon vinaigrette source (there are plenty of IBS-safe salad ingredients but you should be careful with salad dressings as many include onion or garlic extracts which can trigger an IBS flare-up)
MAIN:
Herb crusted turkey; Honey-glazed parsnips, and carrots; Green beans; Cranberry source – with Quinoa and spinach fritter, stuffing alternative (avoid using garlic or onion as these can worsen IBS symptoms) And Roast potatoes and roasted root vegetables (avoid vegetables like brussels sprouts and cauliflower)
DESSERT:
Vegan, dark chocolate and raspberry mousse
OR Dried fruit and lactose-free custard (fruits safe from those with IBS include berries, citrus fruits and tropical fruits so there is plenty of selection)