The Fourth of July is a great time when you want to let loose and party by eating fattening foods and drinking beverages that require an ID... that is, unless you have inflammatory bowel syndrome; a night of indulgence can mean a painful time in the bathroom.

Here are three ways that you can enjoy yourself at that rockin’ party without worrying about the consequences later on that night:

1. Eat Ahead of Time - In my opinion, one of the best parts of attending a party is the rich and fattening foods that are served. Who doesn’t love barbeque ribs dripping with grease or a sugary chocolate dessert that dissolves the enamel right off your teeth? But if you have IBS, you already know that these foods will have you rushing to the bathroom in no time. One way to fight off temptation is to eat a meal before you go to the party. When you’re hungry, everything looks delicious and your willpower is compromised. If you arrive at the party after eating a sensible, filling meal, you’ll be ready to turn away those dangerous plates of food.
2. Bring a Side Dish or Appetizer to Share - Let’s say a party lasts four hours long. That’s a looooong time to exercise your will power. Like Cinderella, your defenses may dissolve at midnight and the prince that you were dancing with may take a backseat to a margarita (wait, wrong fairy tale…). Anyway, it may seem a little awkward and unappetizing to bring a Ziplock baggie full of carrots and celery in your clutch, but you will look generous and thoughtful if you bring a fruit tray, feta and brie cheese dish or a healthy side dish to share such as rice paper spring rolls filled with veggies. (Inform your hostess first so she can save a place for your platter on the table or she may already have planned a fresh option for her guests). You’ll have something yummy to eat and others will appreciate the healthy option, too.
3. Watch What You Drink - Flare-ups aren’t just triggered by what you eat. Caffeine, alcohol, sugar and sugar-free sweeteners can also trigger unpleasant IBS symptoms such as gas, cramping and diarrhea. Water is your best friend, but you can also have unsweetened decaf tea, one cup of black coffee or cranberry juice and club soda (avoid other sugary juices). If you must imbibe in alcohol, the Monash University in Australia believes that small quantities of beer, gin, vodka, whisky and wine have lower FODMAPs (specific carbohydrates that can trigger IBS). However, you know your body best. If alcohol has caused you digestive problems in the past, stick to other beverages. Nothing kills a party mood like drinking and IBS which means you might be stuck in the bathroom all night.

It’s not always easy to turn away tempting treats or to have club soda when everyone else is downing a beer, but focus on the conversation, fireworks or other elements of the party. When you have IBS, you know what the consequences are to poor food choices which is the best motivation for eating right.

##Sources

“12 Foods to Avoid with IBS”. Healthline. Accessed December 27, 2017. https://www.healthline.com/health/digestive-health/foods-to-avoid-with-ibs

“The Best Drinks When You Have IBS”. VeryWell.  Accessed December 27, 2017. https://www.verywell.com/the-best-drinks-for-ibs-1945013

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