The best methods to control IBS involve dietary and lifestyle changes. Talk to your doctor about an individualized plan for you.
Many people with IBS have trouble digesting certain sugars called FODMAPs (fermentable oligo-, di- and monosaccharides and polyols). A low-FODMAP elimination diet may help.
You can also try probiotics, which are "good" bacteria in the gut. Some studies suggest that they relieve IBS symptoms like bloating, abdominal pain and diarrhea.
1. Eat a balanced diet
A diet of high-fiber foods helps reduce bloating and gas. Avoid large meals, which can trigger symptoms. Instead, eat four to five smaller meals throughout the day. Eating slowly, with concerted pauses between bites, can also help.
Many IBS sufferers are sensitive to certain carbohydrates called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols). These sugars can cause problems in people with IBS because they draw water into the colon and produce lots of gas during digestion. A low-FODMAP elimination diet can help you figure out which foods are safe for you.
Carbonated beverages and high-fat meats can overstimulate the gut, so choose lean proteins like poultry and fish. Also, limit dairy to low-fat options and stick with cooked vegetables rather than raw ones. Fruits should be limited to those lower in fructose, such as berries and citrus fruits. Beans and legumes (chickpeas, black-eyed peas, lentils) can be problematic because they contain indigestible carbohydrates that can cause bloating and gas in some people with IBS.
2. Exercise regularly
Studies have shown that moderate-intensity exercise can help alleviate IBS symptoms, including abdominal cramping, bloating, diarrhea and constipation. However, high-intensity exercise like HIIT and CrossFit may cause digestive stress, especially in those with IBS.
Achieving and maintaining a regular workout routine will help to reduce your symptom flare-ups, which can be triggered by anything from eating large meals to consuming caffeine. A few other IBS-friendly tips include avoiding processed foods, eating smaller meals throughout the day, taking in extra dietary fiber (but watch your intake of FODMAPs), incorporating relaxation and stress-management techniques into daily routines, and taking a laxative or stool softener if needed.
Athletes with IBS can benefit from lower-impact cardio exercises, such as walking, swimming, weight training and yoga. Specifically, a pose called supine twist helps stretch out the lower and middle torso and release trapped gas that can trigger IBS symptoms. Another relaxation exercise is meditation or deep breathing. Practicing this technique for 20 minutes can calm your mind, reducing the inflammation and spasms associated with IBS.
3. Get plenty of sleep
Getting plenty of restful sleep is important for general health, and it's especially vital for those with IBS. Lack of restful sleep can increase pain signals from the gut to the brain, exacerbating symptoms of IBS.
Aim for seven to eight hours of sleep per night on average. If you have trouble falling or staying asleep, try relaxation techniques like deep breathing or meditation.
Everyone's food triggers are different, but many of them fall under the category of FODMAPs (fermentable oligo-, disaccharides, monosaccharides and polyols). People with IBS should avoid dairy, gluten, beans, and certain fruits and vegetables. FODMAPs can be difficult to digest, and the bowel may overreact to them by causing gas, bloating, cramping, and diarrhea.
Medications can be used to help control IBS symptoms, such as diarrhea and constipation. Some patients also find relief by trying a low-FODMAP diet, exercise, eating more fiber, and stress management techniques. Changing these behaviors can significantly improve quality of life.
4. Relax
Irritable bowel syndrome (IBS) can make it difficult to cope with day-to-day life. The embarrassing symptoms of IBS – stomach pain, bloating and changes in the frequency and consistency of bowel movements – can lead to isolation and low self-esteem. It can also affect work and social relationships.
This is partly because the colon and the brain have a two-way communication system called the gut-brain axis, which can be overly sensitive in people with IBS. Stressful events in a person's life can trigger spasms, and the brain may interpret these as real signals of danger.
The good news is that reducing the level of stress in a person's life can help to control IBS symptoms. Relaxation techniques like deep abdominal breathing, progressive muscle relaxation, hypnotherapy and mindfulness meditation can all be helpful. Acupuncture, which involves placing thin needles into certain points on the body, has also been shown to reduce stress and alleviate IBS symptoms in some people.
