Irritable bowel syndrome (IBS) can lead to a variety of uncomfortable symptoms, including abdominal pain, constipation, and diarrhea. However, there are several lifestyle changes and home remedies that you can explore for potential relief. Keep in mind that individual responses may vary, so it’s essential to find the remedies that work best for you to alleviate discomfort.
Exercise: Engaging in regular physical activity may have a positive impact on IBS symptoms. A small 2019 study discovered that six weeks of treadmill exercise led to a reduction in symptoms and an improvement in the quality of life for women with mild to moderate IBS. A 2018 research review also indicated the potential benefits of exercise for individuals with IBS, although more studies are needed. If you’re not accustomed to regular exercise, consider starting slowly and gradually increasing your physical activity. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of exercise per week, which can be achieved through 30 minutes a day for five days a week.
Stress Reduction: Research from 2019 has linked stressful life events to an increased risk of IBS and exacerbation of symptoms. Incorporating relaxation techniques into your daily routine can be beneficial, particularly if you’re living with IBS. A 2020 study found that participating in an 8-week mindfulness-based stress reduction class was associated with improved gastrointestinal symptoms in people with IBS. You can practice mindfulness through activities like meditation, using mindfulness apps, taking mindful walks, or simply taking a moment to reflect on your current physical state, thoughts, and emotions.
Dietary Fiber: Dietary fiber can be a double-edged sword for individuals with IBS. While it can help alleviate certain symptoms such as constipation, it may worsen others like gas and bloating. Nevertheless, it’s essential to consume high-fiber foods. Consider gradually increasing your daily fiber intake by 2 to 3 grams, focusing primarily on soluble fiber found in foods like beans, oats, and fruits. In some cases, your doctor may recommend a fiber supplement like Metamucil.
Dairy Moderation: Dairy products often contain high levels of FODMAPs, which are challenging-to-digest carbohydrates. The low-FODMAP diet is often recommended for people with IBS, involving the avoidance of high-FODMAP foods until you identify your specific triggers. If your doctor advises reducing dairy intake, make sure to obtain sufficient protein and calcium from alternative sources, and seek guidance from a dietitian if needed.
Food Choices: Be mindful of foods that may exacerbate gastrointestinal discomfort. Some common trigger foods and drinks include beans, cabbage, cauliflower, garlic, alcohol, chocolate, coffee, and dairy products. On the flip side, some low-FODMAP foods, such as carrots, cucumbers, spinach, and certain fruits, may be less likely to cause symptoms. Artificial sweeteners like sucralose and aspartame could also be considered.
Probiotics: Introducing probiotics, which are beneficial microorganisms found in your gut, may offer relief for IBS. A 2019 research review suggested that probiotics, especially those with multiple strains of microorganisms, might improve IBS symptoms. It’s important to consult your doctor before trying probiotics, which can be obtained through supplements or foods like yogurt, kimchi, sauerkraut, and miso.
Self-Care: Managing IBS symptoms can be challenging, so taking care of yourself is crucial. Strategies like regular exercise and stress reduction not only help alleviate IBS symptoms but also boost your overall well-being. Connecting with a therapist or joining an IBS support group can also be beneficial as you interact with individuals who understand your journey
