#2 - Go easy on yourself

Maintaining a routine in the midst of chaos is tougher than you think. While sticking to regular meal times, healthy habits and sleep schedules helps manage your gut health symptoms, it’s not always possible to maintain your daily rituals during periods of upheaval, crisis or chaos. So go easy on yourself. Just do your best. And remember tip #1 – this too shall pass.

#3 - Eat mindfully, regardless of what’s on your plate

We all know that practicing mindful eating can help alleviate IBS symptoms. But what I’ve learned during our kitchen reno is that I tend to over-eat when I’m not in my normal routine. In fact, the whole family is starving, constantly. And our food choices are becoming more and more questionable. So I’m trying to practice mindful eating, regardless of what’s on my plate. Slow down and pay attention to your body's signals of hunger and fullness. Chew your food thoroughly and savour each bite. This becomes particularly tricky if you’re over-caffeinating and your gut is sending mixed messages, so make sure you stick to your daily caffeine curfew. (Mine is 12 noon - what’s yours?)

#6 - Want me to drop over a meal?

While I love family and friends who have dropped over meals while my kitchen has been out of action, the most useful thing is to ask if you can borrow THEIR kitchen. Doing your usual meal-prep in someone else’s kitchen is so helpful and ensures you’ll be relying less on take out and convenience meals. That said, ready-to-eat meals have improved significantly over the years but low fodmap options are few and far between. Choose the least worst option for your gut.

#7 - Stock up on gut-friendly foods

When the family cries pizza, make sure you’ve got an alternative. My go-to has been microwavable quinoa & rice, tinned tuna and salad bits. Make sure your BBQ remains accessible, as meat & salad will be an easy family meal and stock up on gut-friendly snacks. And don’t pack away your blender. Low fodmap smoothies are your friend and can help your gut stay on track throughout the chaos. As always, my trusty Superflora French Bean Vanilla shakes have been a godsend. And it’s such a comfort to know that I have gut-safe food on hand.

#8 - Be a scout. Pack an emergency kit!

When chaos turns into calamity and you’re head on into a full blown flare-up, find your emergency kit. You know, the bag you prepared before the kitchen reno started with all of your essential items – medications, hot water bottle, lavender spray, herbal teas, noise cancelling headphones, a good book, meditation resources… whatever you need to manage your flare-up.

Written by Josephine Muir, PhD & Mary Webberley, PhD. Founders, Noisy Guts Pty Ltd. Want to read more about us? Click here!