IBS is a common digestive disorder that affects the large intestine. Symptoms like cramping, bloating, and changes in bowel habits, including diarrhea, constipation, or a combination of both, are some of the common characteristics. While the exact cause of IBS is not fully understood, there are several factors like diet, stress, and microbial imbalances in the gut that are believed to contribute to the disorder.
We can only imagine how uncomfortable symptoms like abdominal pain, bloating, and irregular bowel movements might affect your daily life. However, there are several lifestyle changes and natural solutions that have given significant relief to people from these symptoms.
Stay Hydrated
Let’s start with the basics. Proper hydration is critical to digestive health. Drinking adequate water helps to keep your digestive system running normally and avoids constipation. Aim for eight glasses of water each day. Herbal teas such as peppermint or ginger are also quite helpful in relaxing the digestive system and alleviating IBS symptoms.
Stress Management
Stress can flare up your IBS if not monitored closely, therefore stress management is vital for symptom control. Evidence-based techniques like mindfulness and deep breathing exercises can help regulate the nervous system. Regular physical activity, such as yoga or walking, can also contribute to a healthier stomach.
The Frequency of Meals Matters
Eating heavy meals might strain your digestive system and exacerbate IBS symptoms. It is better to opt for smaller, more frequent meals throughout the day. This can assist in regulating digestion and alleviating the pain that comes with overeating.
Introduce Fibre Gently to Your Stomach
Yes, fibre is important for digestive health, but a sudden increase might worsen IBS symptoms. Start by introducing soluble fibre sources such as oats, bananas, and carrots into your diet. Gradually increase your fibre intake until you reach a level that suits you without creating further discomfort.
Try the Low-FODMAP Diet
FODMAP refers to fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Foods high in FODMAP, like garlic, onions, wheat, apples, and pears, can trigger IBS symptoms. A low-FODMAP diet is designed to reduce IBS symptoms by restricting these fermentable carbs. Consulting a dietician is recommended for proper implementation of this dietary approach.
Recognize and Manage Common Triggers
Certain foods and drinks can exacerbate IBS symptoms. Typical triggers include caffeine, alcohol, spicy foods, and high-fat items. Maintaining a food diary can help pinpoint which foods lead to flare-ups and enable informed dietary changes.
Focus on Gut-Healing Foods
Foods rich in antioxidants such as berries and leafy greens are gut-friendly. Another option thought to aid gut healing is bone broth. Consuming these foods may help tackle inflammation and support overall gut health.
In conclusion, managing IBS symptoms involves a multifaceted approach that includes natural remedies and lifestyle adjustments. Staying hydrated, managing stress, and eating smaller, frequent meals can ease digestive discomfort. Gradually increasing fibre intake and exploring the low-FODMAP diet may further reduce symptoms. Identifying personal triggers and focusing on gut-healing foods also play crucial roles in managing IBS. For tailored advice and comprehensive care, consulting a healthcare professional is recommended.