A doctor has issued a health alert for anyone planning on enjoying a traditional christmas-dinner>Christmas dinner this week. As millions of people in the UK get ready to indulge in meats, vegetables, chocolates, and potatoes during this festive time, there’s one specific food item they are being cautioned against – Brussels sprouts.
While these little green veggies are a holiday favourite, some individuals are being advised to avoid them, and it’s not due to their flavour. Approximately one in five people in the UK experience irritable bowel syndrome (IBS), a common digestive disorder that can lead to symptoms like stomach cramps, bloating, diarrhoea, and constipation.
These symptoms can vary greatly, sometimes appearing suddenly or lasting for weeks. The precise cause of IBS is still unclear, but many find that adjusting their diet can help ease their symptoms, reports Surrey Live.
The Christmas season can be particularly challenging for those with IBS, given the abundance of rich foods and alcoholic beverages. The highly anticipated Christmas dinner can be especially tricky for those managing this condition.
Dr Claire Merrifield, a GP at Selph, is advising people with IBS to completely avoid the vegetable. "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 exacerbate IBS symptoms, and most sufferers are aware that high FODMAP foods can increase 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 noted: "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 IBS, Dr. Merrifield offers her best advice for managing the condition during the holiday season, ensuring you can still partake in the joy without discomfort. She suggests swapping Brussels sprouts for peas and explains the science behind why these veggies cause gas.
They're rich in fibre which gets fermented in the colon, producing gas that needs to be expelled, potentially causing IBS discomfort. Dr Merrifield advises: "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 recommends reducing fat to help manage IBS symptoms during indulgent festive feasts. Dr Merrifield advises that desserts such as cake, cheese, and chocolate might contain fatty foods often thought to trigger IBS symptoms. She suggests introducing lighter snacks and dessert options if you're in charge of cooking.
She also urges mindfulness in eating: "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 advice doesn't stop at food - it extends to beverages as well. Dr Merrifield warns that alcohol, tea, and coffee can all set off unpleasant IBS symptoms, so keeping check on your intake could help.
"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 said. She also recommended stocking up on non-alcoholic or decaffeinated drinks, highlighting fruit-infused water for hydration and peppermint tea for easing abdominal pain associated with IBS.
When it comes to clothing, the expert recommends loose-fitting attire, particularly around the middle, to avoid aggravating the gut and causing discomfort from trapped wind. "Wear loose fitting clothes that are baggy around the middle, everyone's focussed on their food, not your waistline, so prioritise comfort over fashion."
Lastly, she implores minimizing stress during the festive season to mitigate the impact of IBS. Christmas can be a particularly challenging time for many people – whether it's feelings of loneliness or the pressures that come with family gatherings. "Remember it's OK to take a minute to breathe," advised one doctor, suggesting valuable coping mechanisms for those struggling.
"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."
They stressed the importance of calming methods due to IBS often being considered a disorder resulting from the complex interplay between the gut and the brain. Taking moments to be engaged with the immediate environment - its visuals, sounds, aromas, and sensations - could staunch anxiety and unease. The doctor's parting wisdom: "Try and enjoy the festive season, whatever it brings for you.
While IBS doesn't have a definitive cure, there are various treatments available to manage its symptoms effectively. These include adjustments to your diet, medications, probiotics, and mental health support.
Incorporating some lifestyle changes can also be beneficial, such as preparing home-cooked meals with fresh ingredients, maintaining a food diary to pinpoint and steer clear of trigger foods, finding relaxation techniques, and ensuring you get enough physical activity.
Certain factors may raise the chances of developing IBS, including being female, being under 50 years old, having a family history of IBS, experiencing significant stress or challenging life events, and having suffered from a serious digestive infection.