1. Get to Know Your IBS Triggers
Keeping a regular journal which includes foods, drinks, activities and levels of stress is a great way to pinpoint the causes of IBS. Irritable bowel syndrome is triggered by different reasons for each individual, therefore you must get to know your own triggers in order to learn to avoid them. Because IBS is not constant, it is best to keep your journal everyday and then compare notes when you begin to have symptoms. Are your symptoms triggered by an elevation in stress? A particular food? Alcohol or caffeine? With time, patience and dedicated journaling you should be able to get to the bottom of your symptoms.
2. Create Your Own IBS Diet
There is no such thing as an IBS diet, as symptoms and triggers are different for everyone; however, there are a few dietary changes that seem to help in avoiding IBS symptoms in general. Most of the diet modifications recommended for irritable bowel syndrome are common sense factors for healthy living, such as a diet free from preservatives and artificial sweeteners, no fried foods or alcohol as well as limited dairy, red meat and caffeine. Additionally a diet high in fiber, such as fruits, vegetables and grains can help aid digestion and limit bouts of IBS.
3. Eat Less More Often
Many people with IBS claim to have a surge of symptoms after a large meal, and no wonder considering that studies show that overeating at one single meal can stress the lungs and heart, cause fatigue and actually slow down the digestive system. You may find great alleviation from your IBS symptoms by eating four or five small meals throughout the day instead of three large meals.
4. Water and Water-Rich Foods That Soothe IBS
Water is an essential part of a healthy and well-functioning body, and for those with IBS the average 8 glasses a day may not be enough. Constipation, gas, abdominal pain, bloating and other IBS symptoms are often due to a lack of fluid in the digestive tract. If there are not enough fluids in the digestive tract, food moves slowly and has more time to ferment, causing gas, bloating and difficult elimination. In addition to a minimum of eight glasses of water per day, try to include more water-rich fruits and vegetables in your diet, such as juicy fruits, tomatoes and cucumbers. Water-rich fruits should be enjoyed raw in their natural state, as the juice contains active enzymes which can help aid digestion and soothe the symptoms of IBS.
5. Stretch Your Symptoms Away
Stress is one of the most common triggers of IBS, so learning to avoid stress can help you to avoid your symptoms. Yoga, pilates, tai chi and other stretching exercises not only help to reduce your tension and stress, they also improve circulation and blood flow, helping to improve digestion and elimination.
