When life gets hectic, nutrition often falls by the wayside. While one off-schedule week isn’t necessarily harmful to your long-term health, if you’ve got a functional gut disorder like irritable bowel syndrome (IBS), slipping out of your usual eating routine could send you straight for a flare.
“A busy week might mean not a lot of time to prepare meals, an increase in trigger foods—which includes high-fat foods and alcohol for me—decreased sleep, and increased stress,” Liz McMahon, MPH, RDN, an IBS and gut health dietitian in Eagleville, Pennsylvania, tells SELF. There are several different types of IBS, including: IBS with constipation (IBS-C), IBS with diarrhea (IBS-D), and IBS with mixed bowel habits (IBS-M). And while each type presents differently, flare-ups across the board are often triggered by stress, thanks to the gut-brain connection.
“If you’re constantly in that ‘fight-or-flight’ mode, your digestive system becomes more reactive,” Chelsea McCallum, a dietitian and IBS specialist in Brisbane, Australia, tells SELF. “For some people, that means constipation, while for others it can cause bloating, gas, or even diarrhea.”
During a high-stress week, it’s important to steer clear of foods that could further amplify symptoms—and keep up with behaviors that support healthy digestion. “No single meal will make or break your symptoms, but consistent, nourishing habits built around fiber, movement, hydration, and stress management can make a big difference over time,” Jessie Wong, MAcc, RDN, LD, host of the IBS Nutrition Podcast, tells SELF.
Not sure what to make during a week when you’re low on time? We asked five registered dietitians who have IBS to share the quick meals they rely on to get through their busiest days.
1. Chia Pudding With Lactose-Free Yogurt
“When life gets busy, you often don’t give yourself enough time in the mornings to sit and have a proper bowel movement,” says McCallum. “This can make constipation worse, especially if you’re rushing out the door.” McCallum says she leans more toward IBS-C, so establishing a consistent morning routine and slowing down really matters for her.
If McCallum knows she’s headed into a packed week, she prepares a no-fuss chia pudding made with lactose-free yogurt. “I keep it super simple: I add 10 grams of chia seeds per 100 grams of yogurt.” She mixes it up right in the tub—no extra mess or meal prep containers required.
