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9 tips for a stress-free 4th of July weekend with IBD

9 tips for a stress-free 4th of July weekend with IBD

Updated on
November 12, 2023
Medical reviewer
Medically reviewed by
Brittany Rogers, MS, RDN
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Written by
Romanwell Dietitians

Social gatherings with new foods can be stressful, especially if you have Crohn's or colitis.

In this post, we share 9 things you can do to reduce your risk of experiencing symptoms while still enjoying your time with friends and family.

We hope you have a great 4th of July weekend!

1. Eat before you go

If you feel uncomfortable bringing food to the party or are traveling and that's not possible, try eating beforehand. You could also bring a well-tolerated snack with you so that you have something safe to satisfy eat during the event.

2. Bring substitutions

Beef hamburgers and hotdogs are BBQ staples, but you don't need to rely on these foods if you can't tolerate them. Instead, consider bringing a lean turkey burger, chicken breast, or salmon to put on the grill.


3. Bring a side dish to share

Bringing a side to share with the group is a sneaky way to ensure you have something to eat that you know you can tolerate. Just be sure to get some on your plate before your others gobble it up!

4. Be kind to yourself

If you're craving a hot dog or beef burger, have it. Consuming inflammatory foods here and there is okay. If you know it'll trigger symptoms and want to eat it anyways, give yourself some grace. Sometimes the symptoms are worth it!

5. Stay hydrated

Hydration is important for those with IBD and being outside in the hot sun can be extra draining for us. Make sure to bring water and maybe even some electrolyte tablets you can throw into your water to maintain hydration.

6. Have a plan for alcohol

If you want to drink alcohol while you're out, sip on one drink rather than drinking a lot throughout the day. If you feel pressure to drink but don't want to, you can always have a drink in your hand, but not drink it.

7. Use sunscreen

People with IBD are at an increased risk for skin cancer so make sure to protect your skin if you're going to be out in the sun all day.

8. Bring an emergency kit with you

This could include imodium, fiber supplements, change of clothes, etc. that will make you feel more comfortable in case you do start to experience symptoms

9. Plan out responses to common questions/statements

Sometimes people say things without thinking through what they're saying. If your Aunt Debra always comments about your body size or diet restrictions, have a response ready to go that you feel comfortable with. We can't control what other people say to us, but we can control how we react and what we say.


Get Support

If you want help reducing your symptoms so that you can eat confidently outside the house, request a call to learn if our program is right for you.

Our IBD registered dietitians can help you decrease your symptoms and build confidence in food selection so that you can enjoy traveling, dining out, and socializing again. We can't wait to meet you!

We can help you reduce your symptoms without a restrictive diet
Pay as little as $0 per appointment with insurance
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