How do I prepare for a date with IBS or IBD?
Preparing for a date with IBS or IBD involves planning ahead with food choices and scheduling around symptoms. Opt for restaurants with IBS/IBD-friendly menus and avoid known trigger foods. Having a pre-date routine that includes stress-reducing activities, such as yoga or deep breathing, can help manage anxiety and prevent flare-ups, ensuring a more enjoyable experience.More from NIH: IBS
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Keep it Fun
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Focus on the fun aspects of the date, not the food. The more you enjoy the experience and the company, the less likely you are to be stressed by IBS or IBD symptoms.
2
Know Your Triggers
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Be aware of your specific food or environmental triggers and plan accordingly. Avoid situations or foods that are likely to cause discomfort or a flare-up.
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Stay Hydrated
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Drink enough water throughout the day, but avoid excessive liquids just before or during the date. Stay hydrated without overloading your system, which could lead to bathroom trips.
4
Check Bathroom Availability
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Before heading out, check the location of restrooms at your date venue. Knowing where the bathrooms are will help you feel more at ease in case you need them during the evening.
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Eat a Light Meal
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Eating a light meal beforehand will prevent you from arriving overly hungry, which could trigger IBS or IBD symptoms. Opt for something easy on the stomach, like plain rice or a small salad.
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Avoid Overeating
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Overeating can exacerbate IBS or IBD symptoms, so stick to smaller, controlled portions during the meal. Eating slowly and listening to your body’s cues can help.
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Bring Medications
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Ensure you have any necessary medications with you, such as anti-diarrheal tablets or digestive enzymes. Being prepared can help you manage any symptoms that may arise during the date.
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Avoid Dairy
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If dairy is a trigger for you, be sure to avoid it before and during your date. Opt for dairy-free alternatives like almond milk or non-dairy yogurt.
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Chew Food Thoroughly
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Chew your food slowly and thoroughly to aid digestion. This can help minimize bloating and other digestive discomforts during the meal.
10
Be Honest About Cancellations
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If you're feeling unwell, be honest with your date. It’s better to reschedule than to risk discomfort or embarrassment during the date. They’ll appreciate your transparency.
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Wear Comfortable Clothes
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Choose loose, comfortable clothing that won’t put pressure on your abdomen. Tight clothes can worsen discomfort, especially when you're feeling bloated or full.
12
Limit High-Fiber Foods
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High-fiber foods, especially those that are difficult to digest, can be hard on your stomach. Opt for low-fiber options that are gentler on the digestive system.
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Request Modifications
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Don’t hesitate to ask for modifications to your meal if needed. Restaurants are usually accommodating when it comes to dietary restrictions or allergies.
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Avoid Carbonation
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Avoid carbonated drinks, which can cause bloating and discomfort. Stick to still drinks that are less likely to upset your stomach.
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Avoid Trigger Foods
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Avoid foods that are known to trigger your symptoms, such as spicy foods, fatty dishes, or heavy dairy. Be mindful of ingredients that may irritate your digestive system.
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Skip Alcohol
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Skip alcohol, which can irritate the digestive system. Alcohol can worsen symptoms, and it’s best to avoid it to ensure you feel your best throughout the date.
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Take Probiotics
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If you take probiotics, make sure to do so before the date. They can help balance your digestive system and potentially reduce symptoms during your outing.
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Bring a Snack
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If you're concerned about getting hungry or feeling faint, bring a small IBS-friendly snack just in case. This gives you control over your food options if you're caught in a bind.
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Have a Backup Plan
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Be prepared with a backup plan in case things don’t go as expected, such as knowing where the nearest restroom is or having a way to excuse yourself if needed.
20
Prepare Mentally
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Mentally prepare yourself for the date by focusing on relaxation and enjoying the experience. Reducing anxiety will help manage your symptoms and ensure you enjoy the moment.
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Pack Digestive Aids
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Pack any digestive aids you may need, such as antacids or digestive enzymes, to help manage your symptoms. Having these with you can prevent unnecessary discomfort.
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Plan in Advance
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Plan ahead by researching the restaurant or venue. Ensure there are food options that suit your dietary needs and that the environment is conducive to managing symptoms.
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Practice Relaxation
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Use relaxation techniques such as deep breathing or mindfulness to calm your nerves before and during the date. Managing stress is crucial in preventing symptoms.
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Pick a Safe Drink
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Stick with a drink that is gentle on your stomach, like water, herbal tea, or a simple non-alcoholic beverage. Avoid caffeinated, carbonated, or alcoholic drinks that can trigger flare-ups.
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Watch the Timing
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Avoid meals that are too large or heavy right before your date. Allow enough time for digestion, especially if you’re going to a movie or event after the meal.
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Choose a Calm Setting
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Opt for a calm, quiet venue where you can relax and focus on your date. A stress-free environment will help reduce the risk of IBS or IBD flare-ups triggered by anxiety or noise.
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Communicate if Needed
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If you feel comfortable, let your date know about your condition. Sharing this information can reduce stress and ensure they’re understanding if you need to make adjustments.
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Choose a Non-Food Activity
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Consider choosing an activity that doesn’t center around food, such as a walk in the park, visiting a museum, or attending a show. This helps reduce pressure to eat and keeps the focus on fun.
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Skip Fried Foods
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Fried foods can aggravate IBS or IBD symptoms and are difficult to digest. Stick to grilled, steamed, or baked options instead.
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Time Your Meals
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Be mindful of when you eat before the date. Avoid eating too close to the start of your date to give your body time to digest, reducing the chances of discomfort.