The holidays can be magical, but let’s be real: they can also be exhausting, unpredictable, and a bit chaotic when you’re living with ongoing gut challenges. Between travel, endless food temptations, social obligations, and routine changes, your digestive system can feel like it’s running a marathon it didn’t sign up for.
Over the years, I’ve learned that the key to navigating the holidays with a sensitive gut isn’t about perfection; it’s about preparation, boundaries, and grace. This season, let’s talk about tangible ways to make the holidays work for you, body and mind.
1. Travel Smart — Your Bowels Will Thank You
Holiday travel is stressful for anyone, but when you’re managing ongoing digestive sensitivities, it takes extra thought. Whether you’re flying, driving, or staying overnight, a little planning goes a long way.
- Pack your “bowel bag.” I always carry essentials: personal comfort items, wipes, a change of clothes, safe snacks, electrolyte packets, and a list of important personal details. It’s peace of mind in a bag.
- Map your bathrooms. Apps like Flush, We Can’t Wait, or SitOrSquat are lifesavers for finding restrooms on the go.
- Bring your own snacks. Road food and airport meals can be tricky. Safe snacks help you stay fueled without surprises.
- Stay consistent with meals and routines. Try not to delay meals. Routine matters more than ever during travel.
2. Set Boundaries, and Keep Them
It’s easy to feel pressure to attend every party, eat every dish, and say yes to every invitation. But you know your limits, and it’s okay to honor them.
- Be honest, not apologetic. Saying “I’d love to, but I need to rest” is valid.
- Be realistic about your energy. Fatigue can make digestive discomfort worse. If your budget allows, outsource small tasks like grocery pickup or online shopping.
- Create your own traditions. A cozy night in, a smaller dinner, or even a no-cook holiday can still be special.
- Use your exit strategy. Drive yourself to events or set a time boundary (“I can stay for an hour”). This helps you leave gracefully before your energy runs out.
3. Eat with Awareness, Not Fear
Food is a huge part of the holidays, and it doesn’t have to feel overwhelming.
- Don’t go hungry. Eat a safe meal or snack before parties so you’re not tempted to dive into foods that don’t work for your gut.
- Ask for ingredients (kindly). Most hosts are happy to share what’s in a dish.
- Bring your comfort food. I often make one dish I know I can safely eat.
- Go easy on alcohol and sweets. Both can contribute to dehydration and digestive discomfort. Try mocktails or sparkling water with fruit for a festive, gut-friendly swap.
4. Listen to Your Body Like It’s the Main Event
Your body will tell you what it needs — you just have to listen.
- Schedule rest, not just events. Literally put downtime on your calendar.
- Notice early signs of discomfort. Slow down immediately, hydrate, simplify meals, and take care of yourself.
- Practice mini resets. A 10-minute nap, a short walk, or a few deep breaths can do wonders.
- Don’t forget the basics: sleep, hydration, stress management, and simple movement.
5. Keep Perspective — Grace Over Guilt
The holidays can stir up guilt: guilt for saying no, eating differently, or feeling tired. But your worth isn’t measured by how much you do.
- Celebrate small wins. Choosing rest, honoring your body, or feeling more comfortable after a meal — it all counts.
- Give yourself grace. Some years are harder than others.
This Season’s Reminder
You don’t need to “push through” to make the holidays special. The people who matter want you to feel comfortable and present. With planning, self-awareness, and compassion, you can experience the joy of the season in a way that works for your body.
About the Author
Lenette Sparacino is a wellness storyteller who shares her personal journey with long-term gut challenges and the emotional ups and downs that shaped her perspective on life. Through her uplifting online community, she focuses on encouragement, mindfulness, and practical lifestyle habits that support everyday comfort and balance. Lenette uses her platform to help others feel seen, understood, and empowered to navigate their own wellness journeys with compassion and hope. Follow her on Instagram at @lifewithcrohnsdisease.
Lenette Sparacino
