Even when you’re doing everything right, flare-ups happen. Having a toolkit ready can help you get through them faster—and with more self-compassion.
Immediate Comfort
- Heat pack or hot water bottle on your belly
- Peppermint tea (if you tolerate it)
- Loose, comfortable clothing
- Gentle movement like walking or stretching
- Deep belly breathing
A flare-up isn't punishment. It's information. Be curious, not critical.
What to Eat (or Not Eat)
During a flare-up, keep meals simple. Think: easy-to-digest, low-residue foods. Rice, cooked vegetables, bone broth, bananas. Skip the raw vegetables, high-fiber foods, and anything you know triggers you.
Document It (Later)
When you’re feeling better, log what you ate in the 24-48 hours before the flare-up. Note your stress levels, sleep, and any other factors. This data is gold for preventing future episodes.
You’ve survived every bad day so far. You’ll get through this one too.
