Irritable bowel syndrome, or IBS, is a disorder that mainly affects the colon. Symptoms include abdominal cramping, bloating, diarrhea and constipation. According to the National Digestive Diseases Information Clearinghouse, 20 percent of Americans have symptoms of IBS, making it a commonly diagnosed disorder by physicians. Half of people suffering from IBS are diagnosed before the age of 35 and symptoms occur in women more than in men. Most people can control IBS with diet and lifestyle management.
High Fiber
For many people, a high fiber diet helps to ease the symptoms of IBS. Fiber aids in slowing the digestion process and helps with regular bowel movements. The NDDIC states that fiber helps keep the colon mildly distended, which may prevent spasms. Whole grains such as whole wheat bread, brown rice and oatmeal, fruits and vegetables are foods with a high fiber content.
Monitor Dairy Intake
Dairy products can be a major problem for some people suffering from IBS. A lactose intolerance causes many of the same symptoms associated with the disorder. Substitute lactose-free products such as soy milk, rice milk or almond milk. Some people with a lactose intolerance are able to tolerate yogurt because of its live cultures. Enzyme supplements are also available to help the body break down lactose. Be aware of what you consume and how it makes you feel. If symptoms arise, speak with your physician or dietitian and avoid the food completely.
Keep a Food Journal
Start a food journal to help pinpoint exactly which foods aggravate symptoms of IBS. The journal should include the type of food, quantity, time of day and if any symptoms arise after consumption. People who have regular gas problems may need to refrain from beans, cabbage, broccoli and cauliflower. Others may find caffeine, alcohol, chocolate, fried foods and sugar substitutes cause cramping. Discuss your results with a physician or dietitian after keeping the journal for several weeks.
Increase Physical Activity
According to MayoClinic.com, exercise helps the intestines contract, relieves stress and depression and improves self-esteem. Speak with a physician prior to beginning any exercise regimen. Thirty minutes of moderate activity most days of the week is beneficial. Examples of activities are walking, running, swimming, stair-climbing or swimming.
