Irritable bowel syndrome, or IBS, is a common gastrointestinal disorder, affecting up to 23 percent of adults across the globe, according to 2010 information from the International Foundation for Functional Gastrointestinal Disorders. This disorder causes symptoms of mild to extreme discomfort, abdominal pain and bloating, diarrhea or constipation and cramping. The exact cause of IBS is not fully understood; however, we do know that the colon, or large intestine, is impacted by irritants, resulting in the inner layers contracting forcefully, leading to discomfort. For most IBS sufferers, treatment aims at discovering the triggers and changing lifestyle habits to reduce the incidence of symptoms.
Step 1
Get a medical exam for an accurate diagnosis of your symptoms. Experiencing consistent symptoms of digestive upset can become disruptive to your life and treating IBS starts with getting diagnosed and ruling out similar types of digestive disorders. A physical examination involves your physician asking questions regarding your history of symptoms, dietary and bowel habits. There is no specific IBS test; however, your physician may take a stool sample, blood test and x-ray to determine if another medical condition is present in addition to IBS. Symptoms of abdominal pain persisting for 12 weeks in the last year followed by bowel disturbance typically warrant an IBS diagnosis.
Step 2
Relax and manage your stress differently. Stress triggers symptoms of IBS by stimulating spasms in your colon. Your colon is partly controlled by the autonomic nervous system, which regulates your stress response. Talk to a counselor or attend a support group to gain coping skills to manage your stress. Take a yoga and meditation class to learn deep breathing exercises for relaxation. Attempt to make changes in the stressful areas of your life that are within your control.
Step 3
Eat a fiber-rich diet. Soluble and insoluble fiber are important for regulating your bowels and reducing the symptoms associated with IBS. It is best to slowly increase your fiber intake if you do not eat a lot of fiber normally. Citrus fruit, apples and beans help improve diarrhea and constipation. Wheat bread, green vegetables and bran add bulk to your intestines to move foods through the digestive process. Eating a fibrous food with every meal can help reduce IBS occurrence.
Step 4
Keep a journal of irritating foods. Avoiding problem foods reduces IBS symptoms; however, you have to distinguish what foods are most pertinent to avoid. Write down foods that cause you the most irritation in a log book or journal. Consider foods that cause painful gas, abdominal cramps and bowel disturbance as those that increase your IBS symptoms. Common foods that irritate symptoms include caffeinated drinks, alcohol and dairy.
Step 5
Drink plenty of water. Carbonated beverages, such as soda, can increase gas and bloating. Alcohol and caffeine beverages may induce diarrhea. Drink whole fruit juice, which also contains a good source of fiber and several glasses of water daily. Water will keep you hydrated and reduce the amount of gas you experience from IBS.
Step 6
Eat smaller portions and more often. Cleaning your plate is not always the best option if you suffer from IBS. Decrease the amount of food you eat in one meal and try to eat small, more frequent meals. Three small entrees and two snacks a day can help regulate your digestive process as well as eliminate the cramping, diarrhea or constipation that comes from eating large portions. Balance your meals with items from the good groups to include sources of protein, carbohydrates, fiber and grains.
Tips and Warnings
- Exercise can help reduce stress and stimulate contraction of your intestinal muscles.
- Take laxatives and anti-diarrhea medications under physician supervision and with caution because overuse can cause a worsening symptoms.
