Life with IBS: How to Enjoy the 4th of July Food Bonanza

Tampa FL

29 July, 2021

2:38 PM

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By Gastro MDIf you’re like us, you’re looking forward to sharing food and watching fireworks with family and friends during some outdoor Independence Day celebrations this year. But for anyone with irritable bowel syndrome, Fourth of July celebrations can take a wrong turn if you eat food that may exacerbate IBS symptoms like stomach cramping, bloating and diarrhea. Never fear; we’re here to share helpful tips for enjoying the festivities, despite your IBS. Choose low-FODMAP foods. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. The low-FODMAP diet was designed for IBS patients to help you manage symptoms by limiting food triggers. Eating high-FODMAP food can draw water to your gut, making you feel bloated. Is it really a BBQ without burgers and sausages on the grill? Unfortunately, many processed, grill-able types of meats are made with fructans like onions, garlic and wheat. If you’re hosting the gathering, choose lean meats like turkey, seafood or chicken to grill instead. If you’re a guest, it doesn’t hurt to let the host know that you have a sensitive stomach and help them prepare a healthier menu that can include low-FODMAP vegetables for grilling like zucchini, eggplant and tomatoes. You may want to volunteer to contribute lean meats to grill for everyone to enjoy, such as burger patties made with lean ground beef or turkey. However, to follow the low-FODMAP strategy, don’t forget to also avoid traditional BBQ seasoning methods like marinating with ketchup, mustard or barbecue sauces. Heavily sauced meats can become greasy and trigger your IBS symptoms. Limit or avoid alcohol. Celebrations often involve alcohol. But if you have IBS, alcohol can cause your symptoms to flare up, leaving you with cramping, bloating, diarrhea and constipation. Even if you don’t have sensitivities towards alcohol, excessive consumption can trigger symptoms. Alcohol also decreases the absorption of nutrients and carbs like FODMAPS, increasing IBS symptoms. However, some people with IBS may tolerate alcohol better than others. For example, you may enjoy beer, wine or vodka and experience no disruptions in your stomach or bowel movements. If there is other alcohol being served at the celebration that you’re not sure will trigger your IBS symptoms, it’s best to stay clear and stick with the options you know won’t cause issues. For example, some mixers contain high fructose corn syrup or fruit garnishes like peaches, pears, cherries or apples—all of which are high-FODMAP. Mixers lower in FODMAP would be those made with pineapple, blueberries, strawberries, grapes or oranges. Don’t over-indulge. When you eat a big meal, your stomach fills and stretches. For people with healthy guts, a big meal may lead to some temporary bloating. Because their digestive tract behaves the way it should, their body will ultimately digest the food and move the bowels without problems. When you have a history of IBS, you not only have to worry about your abdomen swelling but how your gut will react to the foods you’ve consumed. An unhealthy gut struggles to digest food effectively--and even more so when the stomach is overwhelmed with an excessive amount of food. Therefore, this Fourth of July, pace yourself: Festivities tend to last for hours, so eat small portions at a time and don’t overdo it.