Social hacks for IBS

10/02/202317 min read

Written byDr Subashini M

Living with IBS can have a significant impact on your daily functioning and in a study of 179 eligible participants, 80% of them reported that IBS had impacted their social activity

Living with IBS can have a significant impact on your daily functioning and in a study of 179 eligible participants, 80% of them reported that IBS had impacted their social activity¹. So rest assured that you are not alone if you are declining invitations to events due to IBS.

There is a myriad of triggers that can come with navigating a social situation, from being worried about bloating and flatulence in a public space, to eating at places that have limited food options that you know are non-irritant for you and not being certain about where the nearest toilets are. All these concerns can send you down a thought spiral which then exacerbates stress², which can worsen your symptoms.

But, fret not, as there are simple things you can do to stop the spiralling.

Choose your own adventure

There are usually some individuals who take upon themselves in any friendship group to organise the event.

Why not take charge of the organising or put in your request to go to a venue that you feel comfortable at and know that you have IBS-friendly food choices?

Hold the hooch

It can be common to convene at the local pub or partake in drinking at social events.

While drinking low to moderate amounts of alcohol is not associated with IBS, but studies have suggested that high levels of alcohol intake and especially binge drinking of alcohol is associated with an increase in IBS symptoms in the day(s) following³. So, if alcohol is one of your triggers, make moderation your motto.

Stock support supplies

Having an accident can be embarrassing which can be exacerbated when you are amongst friends or colleagues.

Avoid being caught unaware by pre-packing a ‘go-bag’ with essential items such as flushable wet wipes, change of underwear and medications (if you have any that work for you).

Simply knowing that you can manage any unforeseen issues can give you the confidence to step out and enjoy your social activity.

Dress to digest

As true as dressing to impress can bolster your confidence⁴, dressing in stretchy, loose-fitting clothing or a strategically placed scarf can not only help with feeling comfortable, but can reduce bloating caused by restriction of bowel gas movement and be easier to manage if you need to make an urgent trip to the loo.

With many options available these days, there is no need to compromise- you can enjoy being both functional and fashionable!

You’ve gut friends

It can be very lonely to manage these life admin yourself and worry about being perceived as high-maintenance companion.

Although it can feel awkward to share your gut health worries with others problem shared is a problem halved is true when it comes to relying on peer support and relieving stress5.

Summary

Having IBS doesn’t mean saying goodbye to your social life. A few adjustments and preparation can make all the difference to your stress levels and your nights out.

Try this

Why not try the tips above and see how you feel?

Sources

Sources

1 Ballou S, Keefer L. The impact of irritable bowel syndrome on daily functioning: Characterizing and understanding daily consequences of IBS. Neurogastroenterol Motil. 2017 Apr;29(4):10.1111/nmo.12982. doi: 10.1111/nmo.12982. Epub 2016 Oct 25. PMID: 27781332; PMCID: PMC5367953.

2 Qin HY, Cheng CW, Tang XD, Bian ZX. Impact of psychological stress on irritable bowel syndrome. World J Gastroenterol. 2014 Oct 21;20(39):14126-31. doi: 10.3748/wjg.v20.i39.14126. PMID: 25339801; PMCID: PMC4202343.

3 Reding KW, Cain KC, Jarrett ME, Eugenio MD, Heitkemper MM. Relationship between patterns of alcohol consumption and gastrointestinal symptoms among patients with irritable bowel syndrome. Am J Gastroenterol. 2013 Feb;108(2):270-6. doi: 10.1038/ajg.2012.414. Epub 2013 Jan 8. PMID: 23295280; PMCID: PMC3697482.

4 Grogan S, Gill S, Brownbridge K, Kilgariff S, Whalley A. Dress fit and body image: a thematic analysis of women's accounts during and after trying on dresses. Body Image. 2013 Jun;10(3):380-8. doi: 10.1016/j.bodyim.2013.03.003. Epub 2013 Apr 15. PMID: 23597568.

5 Lackner JM, Brasel AM, Quigley BM, Keefer L, Krasner SS, Powell C, Katz LA, Sitrin MD. The ties that bind: perceived social support, stress, and IBS in severely affected patients. Neurogastroenterol Motil. 2010 Aug;22(8):893-900. doi: 10.1111/j.1365-2982.2010.01516.x. Epub 2010 May 12. PMID: 20465594; PMCID: PMC5052070.

Last updated: 10 February 2023