11 Real Tips for Managing Your SIBO During the Holidays

(That Are Not Just Clickbait)

The holidays have a way of cramming everything in at once: travel, endless treats, late nights, casseroles of mysterious provenance, and a constant potential for stressful moments. If you're managing Small Intestinal Bacterial Overgrowth (SIBO)--or you suspect your bloating, constipation, diarrhea, or IBS-like symptoms may be related to some kind of microbial overgrowth–the holiday season can feel like a high-stakes obstacle course.

To navigate this gauntlet of triggers and uncomfortable situations, you need a plan. Below are eleven real-world tips that are smart, practical, and grounded in the latest scientific and clinical understanding of SIBO, IMO, and ISO.

1. Map out your “safe foods” before an event

Decide in advance what your plate will center on, and spend a few minutes before the event envisioning what you want your meal or party plate to look like. For many that will likely be simply prepared proteins and low-fermentation sides, but focus on whichever foods you are personally most confident won’t cause you distress.

If you’re headed to a party or holiday dinner, offer to bring a dish you tolerate well, so there’s always at least one food on the table that you can rely on as “safe”. This is a relatively easy “I’m prepared for this” move that reduces your stress, even before you set foot in the event.

If you’re in need of suggestions for some of the most commonly tolerated SIBO- and overgrowth-friendly foods, check out our article: “Eating with SIBO”.

2. Use meal timing as your motility ally

The Migrating Motor Complex (MMC), the series of “cleaning waves” that occur between meals and help food move through your digestive tract on a regular schedule, activates only when you’re not eating. Spacing meals at least three to four hours apart and avoiding constant grazing helps support this process. Try to stick to distinct mealtimes rather than continuously munching. And, if you choose to have dessert, try to enjoy it right after your meal, instead of as a between-meal snack. This will give your gut the pause it needs to try to work more rhythmically and effectively.

If you’re tempted to nibble mindlessly or from anxiety, decide on a visual and tactile cue like a water glass or tea mug, to remind you that you are in your gut’s natural “motility window” and you should wait to eat. As an added bonus, you will probably be better hydrated if you are carrying around and drinking enough water or your favorite SIBO-friendly drinks.

3. Hydrate and exercise strategically

Yes, it's basic, but so important. Hydration is one of the simplest ways to keep constipation and bloating at bay during a season that often reduces sleep, increases your intake of salty and dehydrating foods, and drastically changes your routines. Carry a bottle, alternating water and herbal tea for variety, and save fizzy beverages for rare, intentional moments, as carbonation often contributes to bloating.

While you’re thinking about hydration, also give a quick thought to a post-meal walk. Research shows that a brief 10-minute walk after eating can support gut motility, lower post-meal blood sugar spikes, and reduce reflux symptoms. And, going for a walk is a great way to destress and escape from that awkward conversation you were having with Aunt Edna.

4. Make desserts and drinks “gut-safe celebrations”, not setbacks

Alcohol and sweets don’t have to derail your holiday if you pick options that are less fermentable and easier on motility. While the best path is usually to avoid alcohol altogether, If you do choose to drink, stick with low-sugar choices, like a small pour of dry wine or distilled spirits without sweet mixers. Alternate alcoholic beverages with water or tea, and exercise moderation when drinking. Decide before an event what your limits are and stick to them.

Similarly, if you want to indulge in some of those irresistible holiday delicacies, do your best to find (or bring) the most gut-friendly desserts. Gravitate towards simpler options, with fewer fermentable ingredients, like berries with lactose-free whipped cream, simple custards, or plain shortbread cookies. Try to avoid super-rich foods that are loaded with sugars and fiber.

If you want to learn more about sugar and other sweeteners, and how they could affect your symptoms, take a look at our article: “SIBO and Sugar”.

5. Make up a “calm kit” and bring it with you

This is an often overlooked confidence builder that will help you feel safer in any circumstance. Before a big event–or even at the start of the holiday season–make up a little portable bag with any over-the-counter or prescription medications that help you manage your condition. Always check with your doctor to see what is appropriate for you specifically, but some OTC aids like Beano, Imodium, or Pepto-Bismol can offer a preventive boost or short-term relief that can get you through in a pinch.

Also include in your kit a small assortment of low-FODMAP, non-perishable snacks that you can rely on when you need it, sort of like emergency rations. Foods like rice crackers or rice cakes, packages of nuts or single-serve packets of nut butters that can be used as spreads, dark chocolate, pumpkin or sunflower seeds, or even plain potato chips can give you something to fall back on when faced with a table full of triggers.

6. Use our handy Travel Checklist

Even if your car doesn’t break down in an overly festive town full of beautiful, welcoming strangers that entice you to give up your big-city job in order to save their ailing Christmas tree farm, travel can add so much more stress to the holidays! Long trips, traffic delays, anxiety about bathroom locations, and unusual foods can wreak havoc on your microbiome, especially if it is already distressed.

That’s why we’ve prepared a comprehensive downloadable Travel Checklist that you can use to make sure you’ve covered all your bases and thought of everything before you go! You may not need everything on it, but it will help you decide what’s most important and think of those things that will slip your mind once things get hectic.

Download the PDF here: Travel Checklist

7. Build in two “reset windows” for stress relief

Your gut usually doesn’t function well when your nervous system is in overdrive. Stress and “fight or flight mode” can really disrupt your natural motility. Because stress activates the sympathetic nervous system, it can slow gastric emptying, increase intestinal spasms, or accelerate colon transit—meaning digestion may slow down or speed up depending on the individual and their specific conditions.

To counter this, choose two intentional windows of time on busy days–usually, one in the afternoon and one later in the evening–to take stock of your mental health and rest your system. Spend five to ten minutes during these windows doing something to calm yourself and relax, like a short walk, light stretching, breathing or meditation, or getting some fresh air and quiet.

A couple of brief, deliberate pauses can keep your stress from spiraling and help your digestion navigate the holiday pace more comfortably. And, of course, try as hard as you can to get enough sleep. Every system in your body, especially your tired gut, will thank you for it!

8. Keep your normal, simple routine whenever possible

The meals before and after big events matter more than we think. As much as possible, try to set yourself up for success by maintaining elements of your normal routine and making food choices that you know are safe.

The night before an outing, you might try to eat a light, well-tolerated dinner (for example, baked chicken with white rice and a small side you know works for you) and give yourself an early stop on eating. And, the morning after a festive meal or party, hydrate when you wake up, then plan to have a plain, gut-friendly breakfast (like eggs with a soft-cooked low-FODMAP side of vegetables, or another combo you know is safe).

By observing your best practices leading up to a difficult situation and immediately after, you can limit your distress. It’s tempting to just give up over the holidays and adopt an all-or-nothing approach, but don’t let one big night trigger an ongoing cascade of problems. And, if you make some mistakes, get back on the proverbial horse as soon as possible.

9. Respect your needs, even when it’s difficult

As you have probably experienced firsthand, dealing with SIBO and debilitating gut symptoms isn’t just a physical issue; it’s also a mental drain. It can be exhausting to think about your gut health so much, and it’s not always the easiest thing to explain or talk about. And, of course, you may not always want to discuss your personal health with strangers, acquaintances, and extended family members that aren’t part of your daily circle of support.

During the holidays you may experience social pressure to eat, drink, or do things you’d normally avoid. You may also find yourself receiving unsolicited advice or criticism about how you're handling your symptoms, or (sadly) even whether your issues are genuine. Don’t let these situations or people dictate your needs or distract you from doing what’s best for your health. Ultimately, you and your healthcare team know your body, your triggers, and your boundaries better than anyone else.

If you need to decline a food, take a break, step away from a situation, or leave early, that’s not rudeness. It’s self-care, and it’s important. Set simple, easy-to-follow guidelines for yourself, offer short explanations when needed, and remember that you don’t owe anyone a detailed justification for your choices. Protecting your well-being isn’t selfish; it’s what allows you to actually enjoy the parts of the season that matter, without ruining any progress you are making.

10. Keep a tiny log, just for this season

At the start of the season, start a simple journal that you can refer to as an additional reference. Each day jot down one thing that worked, one thing that didn't, and how you felt (bloating, energy levels, bowel habits). You may start to see patterns emerge quite quickly, and if you do, you will be able to self-correct and hopefully avoid those pitfalls the next time.

And remember, this isn’t about perfection. By logging and analyzing your experiences–both positive and negative–you can try new things and learn more about how to maximize the good times.

11. Treat yourself (and your gut) to something special

The holidays are a season of giving. And sometimes giving yourself the right tools or comforts makes all the difference. That’s why we’ve pulled together a special Holiday Gift Guide full of gut-friendly brands and services, each with a special discount code. Use it to treat yourself to something that makes the season smoother and kinder to your GI tract. Or, share it as a book of suggestions for others to give you something, like a SIBO-friendly wish list.

Download your Gut-Friendly Gift Guide.

Final Thoughts

The holidays don’t have to be a struggle or a test of willpower. Though they can be a real challenge for people facing microbial imbalances and difficult symptoms like bloating, constipation, and diarrhea, if you come into the season prepared to make healthier, self-empowering choices, you can still enjoy the most wonderful time of the year, and stay healthier while doing it.

And remember: if you are experiencing new, changing, or worsening symptoms (especially after travel, holiday disruptions, or possible bouts of food poisoning) it may be time for you to test or retest for microbial overgrowths like SIBO, IMO, and ISO. The Trio-Smart 3-Gas Breath Test provides a way for you to measure the three major gases (hydrogen, methane, and hydrogen sulfide) that indicate the presence of these overgrowths. And you can do it from the comfort of your home!

It’s important for you to have as much information about what’s going on inside your gut, so you can make the most informed decisions about managing and treating your problems–during the holidays and all year long.

For more information about testing for SIBO, IMO and ISO, see our article here: What is Breath Testing?