Dealing with IBS is traumatic and stressful. Here are some coping strategies that should make your life easier. With careful diet and lifestyle changes, you may be able to flush yourself out of the toilet.

Consult your doctor! Don’t just assume you have IBS. Other more serious conditions can cause similar symptoms. If necessary, get a second or third opinion.

Be aware of common food triggers. The following foods, beverages, and additives have been widely accepted as triggers for IBS. Skip them from your diet entirely or consume them in limited amounts. You may be fine with some of these; everyone is different.

• Coffee, including decaffeinated coffee
• Carrageenan (which is even found in organic products)
• Sugars, honey and maple syrup. Instead, use pure stevia.
• Artificial sweeteners
• Fatty, fried and pan-fried foods
• Fat substitutes
• Raw fruits and vegetables, except for bananas
• Red meat or dark poultry
• Poultry skin
• Spicy food
• Dairy products
• Milk chocolate
• Nuts and nut butters
• Oils, fats, margarine, butter
• Alcohol
• Carbonated drinks
• Fruit juices (even unsweetened varieties)

Avoid anything that causes heartburn. If it irritates your upper GI tract, imagine what you can do as it travels through your system.

Keep a food diary. Sometimes small changes in diet can trigger attacks. Being able to review the last hours and days will help you identify your personal triggers. Be sure to write down the time of day for everything you eat, including fiber content.

Peel, chop, blend and cook. The skins of cherries, apples, carrots, and other foods may not be digested properly. Do your best to make everything easy to chew and digest.

Train your teeth! Chew everything very well before swallowing. If it is the consistency of toothpaste before it enters your stomach, it will put less strain on your digestive process.

Don’t rush meals. Relax and take your time. If you are in a hurry, eat a small meal that you chew well rather than devour something that causes digestion problems.

Avoid frozen foods and drinks. Swallowing something cold can cause contractions that lead to an IBS attack, especially on an empty stomach.

Eat soluble fiber at the beginning of each meal. The soluble fiber turns into a gel that calms the digestive tract. Try to make sure soluble fiber is the largest component in everything you eat.

Avoid harsh insoluble fiber. Dry breakfast cereals made from brown rice, whole grain breads with seeds, and other similar foods can irritate the lining of the intestines.

Try herbal teas. Ginger tea (or capsules) contains digestive enzymes. Ginger, a documented antispasmodic, can help calm nausea, cramps, and inflammation. Chamomile tea can also calm intestinal spasms and inflammation.

If you are not sure about something, avoid it. Is that raw spinach salad or an order of fries worth the agony you’ll feel in a few hours?

Don’t go hungry. During the day, eat small amounts frequently. Carrying something on an empty stomach can trigger an attack.

Keep hydrated. If you have diarrhea, you must replace fluids; If you are constipated, drinking plenty of fluids will help keep your stools soft and flexible. Pre-filter the water to remove chlorine. Chlorine kills bacteria, including helpful bacteria that your gut needs to function properly.

Avoid antibiotics. Only take antibiotics if prescribed and when absolutely necessary. They can irritate and / or damage the lining of your intestines.

Take probiotic supplements. Try to find the type that is encapsulated so that the probiotic is not released until it reaches the intestine. Helpful bacteria will help restore and maintain normal bowel function.

Try digestive enzymes. Digestive enzymes are available in capsules and as a powder. They can give your system the help it needs during IBS attacks.

Increase soluble fiber by using supplements. Products like Benefiber and Citrucel contain 100% soluble fiber. Introduce them slowly at first, so they don’t cause excessive gas.

Avoid stressful situations. They can cause contractions that lead to diarrhea.

Pay attention to the Bristol stool scale chart. It will give you an idea of ​​what healthy stools should look like. Aim for stool n. 3, n. 4 or n. 5.

Use a hot water bottle or heating pad. The heat applied to the abdomen will make you feel good and help you relax.

Consider hypnosis as an alternative therapy. Websites like RoseannaLeaton.com have hypnosis MP3s created specifically for IBS patients.

Practice meditation and relaxation techniques. Anything you can do to relax the rest of your body will help calm your gut. If you have a blood pressure cuff, take your blood pressure. Now, try some slow, deep breaths (releasing each breath completely) and try to relax all your muscles. Recheck your blood pressure to see how it affects you! Do this often enough and you can train yourself to know what true relaxation feels like.

Get enough sleep. Irritable bowel syndrome is stressful, and you may need a little more sleep than usual to cope.

Get plenty of exercise. If you don’t feel like doing anything energetic, try walking around the house in a figure eight for 20 minutes at a time.

Disclaimer

The material provided in this article is for informational purposes only. It is not intended to replace proper medical diagnosis, treatment or advice. Always consult your physician and other appropriate health care providers before taking any medication, natural remedy, or supplement; or before changing your diet. Discuss all medical plans, symptoms, and conditions with your doctor.

Any use of the ideas contained in this document is at your own discretion, risk and responsibility. The author does not assume any responsibility for the information presented. There are no representations or warranties, either express or implied.

You should not start or stop medical treatment based on the information in this or any other article.