Making intention your IBS ally.
Planning ahead and being intentional are two of the most important things to keep you feeling good when you have IBS. This is especially important during the holidays when rich foods with long lists of ingredients are a major focus. Making decisions in the moment can lead to making decisions you later regret. I'm not saying don't be spontaneous. Just have plans in place to honor your intentions.
A great way to define, reinforce, and refine your intention is to write it down
Writing things down has a way of making them real. Establishing them in our thoughts. Reinforcing them to remind ourselves what is most important. When you think about IBS what are the most important things to you in gaining control of your body? Here are some ideas:
Understanding my triggers so I can avoid IBS flare-ups
Learning what I can eat so I don't trigger symptoms
Making peace with having IBS and what it means for me
Old habits can undermine your intention
Our habits can be the enemy of our success just because our brain has been trained to do (or not do) a particular thing at a particular time. Write down those old habits so you know what you have to work on. Here are some examples of old habits that might sound familiar to you.
I ALWAYS eat whatever is offered because I don’t want to be a bother.
I ALWAYS snack on chips and candy when I’m watching TV even though I know they won’t be good for me.
I NEVER make any special requests at restaurants because I don’t want to be “that person.”
I NEVER read ingredient lists because they’re just too complicated. Besides, if it says “gluten-free” it’s good for me, right?
Keep in mind you are in charge of your body. You don’t have to make up excuses for taking care of your body. A simple no thank you should suffice. You don’t have to follow it up with a long discourse on IBS and your personal triggers. Sometimes that “no thank you” needs to be directed to yourself!
New habits can reinforce your intention and serve as an incredible support for you
The good news is, your brain can be RE-trained and your habits can become health-promoting rather than health-destroying! Write down some new habits you want to practice for a change. Here are some examples you might want to try.
I ALWAYS stock my fridge and my pantry with low FODMAP foods that I love
I ALWAYS have a glass of water when I walk through the kitchen or use the bathroom
I NEVER eat foods I know won’t be good for me.
I ALWAYS read ingredient lists and if they’re too long or full of things I can’t pronounce, I don’t eat them
I NEVER go to a social gathering without a plan, or even worse, a plan to “cheat”
Making new habits takes work and practice
Setting your intention is the first step. Reinforcing your intention with new habits takes practice. Keep it simple. Keep yourself in mind. Keep a good supply of things you can say YES to so you don’t feel deprived. Learn new recipes for old favorites and make them often.
Not sure where to start with all this? Start with yourself. Write it down. Map out your intentions and then write down a few new habits to practice that will support your intentions. And if you make a mistake or fall back into an old habit here and there, don’t panic. All is not lost. Just keep practicing the new habits. Eventually, they will become as automatic as brushing your teeth.
