Why gut symptoms can flare after the holidays (and what to do about it)

Ah, Easter. That glorious extra-long weekend, filled with family, food, fun... and let’s be honest, a few too many chocolate eggs. Whether you stayed local or headed away for a short break, there’s something about the Easter holiday that throws our usual rhythm out the window (mine included).

And now, as some are heading back to work, some are staring down another week of school holidays and others are trying to do a bit of both, you might be feeling a little… Off? Bloated? Crampy? Irregular? That not-quite-right feeling in your gut?

If your digestive system feels like it's waving a little white flag, you’re not alone. IBS symptoms and general gut discomfort often spike after holidays - and Easter is a prime culprit. Let’s unpack why it happens, and what you can do to support your gut without overhauling your life (because let’s face it, no one needs more to do).

Why do gut symptoms flare after Easter?

1. You’re out of routine – and your gut loves routine
Our gut thrives on rhythm: regular meals, movement, sleep, and bathroom breaks. Over Easter, all of that goes out the window. You might have eaten later than usual, skipped meals then overeaten at others, or swapped your usual breakfast for hot cross buns (delicious, but let’s just say… not exactly low FODMAP especially if you have 2 or more in one sitting!). Even small disruptions to your usual flow can lead to bloating, constipation, diarrhoea, and cramping – especially if you’re already managing IBS. Sigh…

2. More socialising = more sneaky FODMAPs
Parties, BBQs, picnics and shared meals can make sticking to a low FODMAP plan trickier than usual. Garlic-laced marinades, onion in sauces, fruit platters, Easter desserts – even seemingly “healthy” holiday foods can be loaded with high FODMAP ingredients. The catch? You might not notice it straight away. Or perhaps you’ve been able to get away with a few sneaky high fodmap treats with few consequences. But some symptoms take a day or two to flare up, which is why you might only now just be starting to feel a bit blah.

3. Chocolate. So much chocolate.
Yep, we love it too – and we’d never tell you not to enjoy it. But it’s worth remembering that many Easter chocolates are high in lactose, fat, and sometimes polyols (like sorbitol and mannitol), all of which can trigger symptoms in sensitive guts. Add in some inulin or chicory root and you’ve got a potential disaster, wrapped in glittery paper. Add in a few glasses of wine, less water, and more sitting around? Recipe for gut grumbles. Ouch!

4. Stress & stimulation
Even “good” stress – like planning a fun outing or hosting family – can affect your digestion. When we’re on the go, our nervous system switches to “fight or flight”, reducing the activity of the gut. Cue sluggish digestion, trapped wind, and that heavy, unsettled feeling.

Feeling grotty? Here’s what to do (without overhauling your life)

Let’s be real. No-one needs another thing to add to their to-do list and starting (or re-starting) the low fodmap diet can feel overwhelming. That’s why we believe that gentle, gut-friendly tweaks can help you reset – without making life harder. Here are our best tips:

1. Don’t panic – symptoms are temporary
First things first: remind yourself that this flare-up won’t last forever. Your gut has bounced back before, and it will again. A few off days wont undo all your hard work. It’s a temporary blip. So chillax. You’ll be back to “normal” in no time.

2. Prioritise regular meals (even if they’re simple)
Getting back into a rhythm is one of the best things you can do. Try to eat at roughly the same times each day and keep those leftover chokkie treats out of sight. Think easy wins. Like a Superflora shake for breakfast. We’ve all got our “comfort” foods - those meals that you 100% know won’t upset your tummy. Maybe now is a good time to pull them out!

3. Hydrate like it’s your job
It’s boring but effective. Water helps keep everything moving and can ease bloating and sluggishness. If you’ve been overdoing the caffeine, wine, or chocolate, your gut will thank you for a few days of good old H₂O - especially first thing in the morning before you reach for your morning tea/coffee.

4. Get moving (in whatever way works)
A brisk walk around the block. A game of backyard cricket. Dancing in the lounge room. Movement helps stimulate digestion and ease bloating – and it’s a great way to break up long couch sessions or screen time. You don’t have to get sweaty. You just have to move.

5. Time to add in some low FODMAP fibre
If your gut is feeling fragile, now’s not the time to go all-in on legumes and chickpeas. Instead, reach for gentle sources of fibre like oats, seeds & nuts or a scoop of partially hydrolysed guar gum. PHGG a prebiotic fibre that’s gentle enough for sensitive guts and can help things settle. We add it to ALL of our Superflora products. Starting your day with just 10g of Daily Gut Health Boost will up your fibre and get you back to regular in no time.

6. Give your gut a break – not a bootcamp
You don’t need to “detox” or “start fresh” in a drastic way. Just ease back into your usual gut-supporting habits. Little steps – like cooking one low FODMAP dinner or choosing one nourishing snack – can help you feel more in control without adding stress.

One last thing…

If your Easter break didn’t go to plan, or if you feel like you “messed up” your gut routine – be kind to yourself. We’re human. We celebrate. We eat the bunny’s ears. The most gut-supporting thing you can do right now is ditch the guilt and focus on what feels good next.

If you’re too tired, busy or overwhelmed to try the low FODMAP diet, read how to do an abridged fodmap-lite diet. Click here to read it 👉🏽

And remember… Your gut doesn’t need perfection – just a little attention! And less chocolate eggs.