The National Digestive Diseases Information Clearinghouse indicates that one in five Americans has symptoms of irritable bowel syndrome (IBS). This condition occurs in women more than men, and symptoms are often momentarily disabling. Discomfort associated with IBS includes abdominal pain, bloating, frequent constipation or diarrhea. Although there is no specific cause or cure for IBS, there are ways to find some relief from the symptoms. Medications are useful in symptom relief and this option should be explored with your physician.
Step 1
Increase fiber slowly. Fiber is helpful in relieving constipation associated with IBS, however, fiber may also increase bloating if used excessively. The American Academy of Family Physicians recommends slowly introducing fiber such as apples, beans and whole grains into your diet to help regulate the constipation versus diarrhea balance. The more consistent use of fiber in your diet, the less gas and bloating you will experience.
Step 2
Regulate bowel functions. Eating smaller meals around the same time of day consistently helps you regulate your bowels. MayoClinic.com explains that regular eating patterns decrease diarrhea, and if constipated, regulation helps move food through your digestive system with better ease.
Step 3
Drink plenty of fluids. The National Digestive Diseases Information Clearinghouse recommends drinking six to eight glasses of water a day to decrease diarrhea. Drinks with high sugar and carbonation cause gas and bloating. Avoid excessive use of these types of drinks.
Step 4
Relax daily to reduce stress. Stress is a factor in IBS, according to the American Academy of Family Physicians. Stress stimulates colon spasms, which causes discomfort in the abdomen. Try mind soothing activities such as listening to peaceful music while laying down for five minutes or go to a yoga class.
Step 5
Exercise regularly. Exercise stimulates intestinal contractions, which is an important part of the digestive process, MayoClinic.com says. Exercise may also serve to improve self-esteem, in turn decreasing stress.
Tips and Warnings
- Determine if you are lactose intolerant, which may hinder your digestive process and cause discomfort. Talk with your doctor about additional options for relieving symptoms such as counseling, acupuncture or herbal supplements.
- Decrease alcohol and caffeine intake, as these beverages cause cramping. Do not use laxatives, as these may interfere in your ability to naturally regulate your bowels.
