IBS can be a crippling condition to deal with on a regular basis. However, there are some steps you can take to limit the effects of, make you feel more comfortable, and not let it ruin your day; here are a few of the best.
Probiotics
Probiotics can be one of the best things to take regularly if you suffer from digestive and stomach issues. They excel at regulating your gut biome, and limiting or eliminating bloating, constipation, etc.
Inner Health Plus double strength probiotic, for example, give your gut the tools it needs to run at its best. While probiotics may not work for everyone, it is still something to consider if you suffer from IBS.
Change Your Diet
Diet can play a huge roll in how IBS acts, and once again, while this may not work for everyone, it is still a step to consider and take.
Increase Fiber
The first thing you should do is increase your fiber intake. Fiber has the ability to soften your stool, and therefore make it easier to pass, lessening the effects of constipation. However, there are some important factors to consider before increasing your fiber intake.
Firstly, while it can lessening or stop constipation, some people may experience adverse effects such as excessive gas, cramps, and bloating. Therefore, it is better to increase your fiber over time.
Lower Dairy Intake
Dairy can also cause serious issues for those with IBS. Dairy can be difficult to digest, and can put serious strain on your already strained digestive system. Therefore, the easiest and best step is to cut dairy out completely.
It is still important to get the same amount of protein and calcium that dairy would offer, therefore, you need to adjust your diet accordingly.
Low FODMAP Diet
FODMAP refers to a group of carbohydrates that the small intestine absorbs poorly. FODMAP foods increase the water levels in your small intestine and can lead to loose stools and diarrhea.
If these are IBS symptoms you already suffer from, it is best to remove these carbohydrates from your diet, either temporarily or permanently, until you have your symptoms under control.
Eat Smaller Meals
Eating larger meals can overstimulate your digestive system, and therefore make IBS symptoms worse. A simple fix is to eat smaller meals, five times a day, instead of larger meals three times a day.
This will ensure you aren’t overworking your digestive system, and when combined with a low FODMAP diet, your digestive system can regulate itself better.
Other Changes
There are also a couple of other small changes you can make when it comes to food and your diet. Firstly, become more mindful of how much you chew your food and how quickly you eat, as chewing more and eating slower can make it easier for your body to digest your food.
Secondly, limit drinking carbonated drinks, as the carbonation can cause gas and bloating, and either make your symptoms worse, or bring old symptoms back again. When you have an IBS flare-up, simply stick to water until the symptoms have passed.
Exercise
Exercise has to main benefits when dealing with IBS. The first being that daily exercise can help stimulate your digestive system and keep you regular, lessen bloating, and therefore also limit cramping.
While there is no need to become a gym bunny and spend hours a day lifting weights, you can start by including a brisk walk into your daily routine, and then add more exercise as you go along. There are also plenty of home workouts you can do if you are short on time or don’t want to join a gym.
Reduce Stress
Stress can also play havoc on your IBS, and is something often overlooked by those who are looking for IBS relief. Because of this, it is essential to deal with your stress in an effective way.
This can be through exercise, meditation, journaling, or whatever else works for you. The goal is to simply find the best and healthiest way to handle your stress, as this can easily be the main cause of your IBS issues.
IBS-Friendly Medication
When all else fails, there are plenty of OTC medications you can try to help relieve your IBS symptoms. The first one would be a fiber supplement, which will give you your daily recommended intake without having to think about it.
There are also great medications available to deal with both diarrhea and constipation. However, it is important to remember not to use these every single day, as this type of medication can give you the opposite problem of your existing problem; for example, too much constipation medication can end up giving you diarrhea.
Talking Therapy
One of the most well-researched IBS-related therapy is known as cognitive behavioral therapy, or CBT. The goal of CBT is to understand the psychological effects behind IBS, and help you deal with it on a mental and emotional level.
Many researchers have found that CBT is a highly effective treatment path for IBS, and has also been shown to have last effects, which remain with you long after your treatment has ended.