5 TIPS FOR SURVIVING THE HOLIDAYS (WHEN STRUGGLING WITH BLOATING OR BLADDER PAIN, LIKE INTERSTITIAL CYSTITIS)
There's absolutely no need to fear you're missing out on the joy of Christmas just because you're on a gut or bladder healing journey. The truth is, there’s never really a “right time” to start a nutrition programme. There’s always social occasions, like birthdays, Christmas, weddings, etc. I hope this blog post will give you everything you need to succeed throughout the festivities. Follow some of these swaps and you’ll be fast tracking your way to a happy and healthier new year!
1. WHAT ALCOHOL CAN YOU DRINK WITH INTERSTITIAL CYSTITIS?
While many of us love a drink every now and then, we are becoming increasingly aware of the benefits of cutting back on alcoholic beverages. We eat well, move our bodies, and are generally more health conscious than ever, so it only makes sense to shift away from the booze.
When you’re on a bladder healing journey, you're struggling with interstitial cystitis or UTIs, it’s helpful to avoid alcohol for many reasons. It doesn’t have to be forever, but it may speed up your healing process. Here’s why:
Alcohol can damage the lining of the gut, driving inflammation, and food intolerances.
It's a bladder irritant because it’s a diuretic and diuretics make you pee even more!
It depletes important nutrients in the body such as zinc, magnesium, B vitamins and folate.
It’s a brain suppressant which massively affects our mood and anxiety levels.
It disrupts sleep quality which makes us feel tired and crave unhealthy foods and to support our recovery our bodies require a good quality 7-9 hours sleep per night.
WHAT ARE THE HEALTHIEST NON-ALCOHOLIC DRINKS for IC?
These are some of my favourite alcohol-free drink alternatives to keep stocked up over the holidays. Whether you’re sober or simply looking to reduce your bladder flares, there’s an option for everyone!
Gimber is a ginger concentrate you can add ice and sparkling water to. Ginger can fight off germs because it contains special substances like gingerol. These substances disrupt bacteria and fungi, stopping them from growing. So, ginger acts like a natural germ-fighter.
Kombucha is a probiotic tea best served over ice. It’s usually made from green tea and although it contains lots of powerful antioxidants and probiotics, it will contain trace amounts of caffeine so this may depend on where you are on your bladder recovery.
Mother Root, similar to Gimber but with added apple cider vingar. Mix with sparkling water and ice.
Three Spirit non alcoholic botanicals
Seedlip, one of my favourites. It’s like a non-alcoholic gin.
Dash flavoured waters
OMG sparkling flavoured waters
If you have IC or recurring UTIs and you worry about citrus and herbs irritating your bladder because you've heard they're “acidic”, please check out my what foods irritate the bladder blog post here. Chances are you won't need to avoid all fruits and vegetables because they’re not acidic once they're digested. It’s an IC myth.
CAN YOU DRINK ALCOHOL FREE BEER?
There’s also a fantastic range of alcohol free beers available now too in many bars and shops.
For years the alcohol free options at bars or even in supermarkets was absolutely dire. Maybe a lemonade, or a soda water with lime. Super boring and always so high in sugar they are no better for our health. Times are finally changing!
So if you love the taste of beer but want to skip the side effects of alcohol on your digestion and bladder, here’s a few of my favourite alcohol free beers:
Brewdog Nanny State
Fungtn (contains added functional mushrooms for adrenal support, nice!)
Heineken Zero
Guinness Zero
Remember, alcohol free beer still contains gluten, yeast and trace amounts of alcohol so depending on your tolerance level to these ingredients, and your stage in healing you may or may not tolerate alcohol free beer.
2. WHAT KIND OF COFFEE CAN YOU DRINK WITH INTERSTITIAL CYSTITIS?
Are you partial to a gingerbread latte and pumpkin spiced mocha? Sadly they're laced with sugar, artificial sweeteners, caffeine, and syrup and will push any adrenalin fuelled Christmas shopper and their bladder to the edge.
They’re not friends to our gut, our bladder, mood, anxiety or waistlines.
I understand that giving up coffee, a beloved beverage for so many of us, can be a hugely challenging sacrifice, especially for those dealing with the demands of interstitial cystitis. The aroma of freshly brewed coffee and the comforting routine of a morning cup can be hard to part with.
However, during this healing period, consider it a temporary break rather than a permanent farewell. Let's take a collective pause from coffee for the next three months and reassess based on how you feel. I know it's a tough adjustment, but the positive impact on your bladder health might surprise you. And in the meantime, if you're craving that warm, comforting beverage, give chicory coffee a try.
It’s a healthy caffeine free alternative that won't compromise your bladder. Think of it as a flavourful detour on your journey to recovery – a small adjustment for a big reward in the long run.
Chicory coffee is made from ground chicory root. It’s prebiotic which means it feeds the friendly bacteria in our gut and bladder.
Chicory also supports bile flow so if you do overindulge it may support your digestion. Simply combine 1 teaspoon of chicory with hot water and serve black or with milk of choice.
3. WHAT SNACKS ARE IC FRIENDLY?
Swap tins of sweets and salty bags of crisps (bladder irritants) for a healthy grazing table with a colourful selection of protein, anti-inflammatory fats and antioxidants:
Berries
Selection of cheese (unpasteurised cheese are probiotic)
Oatcakes
Vegetable crudites
Hummus
Guacamole
Kimchi, beet kraut or sauerkraut
Artichokes
Sun blush tomatoes
Nuts like almonds, hazelnuts, cashews and walnuts
Medjool dates
Making a colourful grazing table is a feast for the eyes and can be a brilliant opportunity to feed your good gut bacteria.
This option incorporates alkalising and antioxidant rich berries and veggies, nuts for anti-inflammatory omega-3 fats, and healthy sugar free dips. If you are worried about fruit and veggies being acidic, read this. Homemade hummus is a fantastic opportunity to get some raw garlic into your day to fight off bacterial and yeast infections.
Unpasteurised or mature cheese contains probiotics which are live bacteria to support the balance of bacteria in your gut and bladder microbiomes.
Dates add sweetness and fibre without resorting to refined sugar. The inner stone can be replaced with a teaspoon of nut butter, bladder friendly pumpkin seed butter, or a cashew nut for protein which will help balance hormones.
Can you start to see how party food doesn't have to be unhealthy? Tuck into this for a healthy spread and wow all your friends and family because it will look spectacular.
4. CAN YOU EAT CHOCOLATE WITH INTERSTITIAL CYSTITIS?
Dark chocolate is rich in polyphenols and antioxidants which help mop up inflammation in the gut and allow our gut bacteria to thrive.
Opt for chocolate that has a high concentration of cocoa >75-85% or higher because it is higher in antioxidants. More cocoa, less sugar. I would encourage you to stick to smaller quantities until bladder symptoms improve. For instance, one homemade chocolate orange energy ball made with raw cacao. Yum! Or one to two squares of 70-85% Swiss chocolate.
If you like dark chocolate, 85% chocolate comes with mood-altering properties too thanks to its polyphenols, serotonin, phenylethylalanine and theobromine, and their action on the gut-brain axis.
On the list of what to avoid? White chocolate. It’s made with cocoa butter, which has no antioxidant benefits and is high in sugar. Not a healthy choice.
Vegan milk chocolate is not necessarily “healthier” although some at least use unrefined sugar instead of refined sugar. Check the cocoa content and choose the highest percentage.
If you struggle with interstitial cystitis or UTIs you may want to reduce your chocolate intake initially, until symptoms settle. The caffeine content may irritate your bladder but in small quantities it’s possible you won’t notice a hugely remarkable difference.
5. HOW TO NAVIGATE CHRISTMAS DINNER WHILE EATING FOR A SENSITIVE BLADDER
When putting your Christmas dinner plate together choose lean protein foods like turkey or chicken. Good quality protein is needed to support bladder lining repair and to promote satiety, and curb cravings.
Finish the protein portion of your dinner first.
This is because protein rich foods are very filling and once eaten you're much less likely to over indulge on those carb and fat heavy foods like roast potatoes, stuffing and desserts.
Double your portions of non-starchy veg.
In the same way that protein rich foods are very filling, so are non-starchy veg and this is because of their high fibre content.
Vegetables are rich in minerals and help balance the acidity of protein foods. If you struggle with interstitial cystitis or recurring urinary tract infections vegetables are alkalising to the bladder thanks to their rich mineral content.
I recommend making sure that half your plate is filled with non-starchy vegetables like Brussel’s sprouts, broccoli, cauliflower and cabbage. These veggies are a fantastic source of nutrients like glutamine for a healthy gut and bladder lining, and magnesium to calm our nervous system.
If you’re reading this and thinking there’s no way your digestion would handle fibre rich foods like cabbage and Brussel’s sprouts without sending you rushing to the bathroom, you may want to check out my five tips to beat the bloat (while eating foods you love!), here.
WANT MORE TIPS?
Free eBook
If you struggle with interstitial cystitis, UTIs or painful bladder syndrome download my free eBook: How to Heal you Bladder with Food.
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You deserve support from an IC nutritionist who truly understands how the bladder responds to certain foods and has lived this experience. I’m here to help you go from guesswork to getting the help you desperately deserve. Take a look at my Heal Your Bladder 1-2-1 Programme today.
