According to the National Institutes of Health about one in six people in the U.S. have symptoms of irritable bowel syndrome, with the majority of cases occurring in women. IBS can cause abdominal pain, cramping and changes in bowel movements. If you suffer from these symptoms, it is important to discuss irritable bowel syndrome with your doctor before changing your diet and exercise.
Exercise Recommendations
PubMed reports that studies show that exercise may be an effective intervention for symptom management in patients with irritable bowel syndrome. This is especially the case for patients who suffer from constipation. When you start exercise, try not to eat two hours beforehand and avoid caffeine. This will eliminate stomach upset during physical activity. It will be important to track your symptoms and learn the best time for your workouts so you can exercise when your intestines are quieter. If you have questions about exercise and the severity of your IBS, consult your physician.
Meal Recommendations
If you avoid skipping meals and eat at the same time everyday, this will regulate your bowels. Following a schedule can prevent unnecessary cramping, gas and bloating during the day. If you suffer from diarrhea, you may also find that eating small, frequent meals makes you feel better. Aim for a snack or small meal no more than four hours apart for maximum benefits.
Dairy Recommendations
Many patients who suffer from IBS also suffer from lactose intolerance. Try yogurt instead of milk, and make sure that if you have any dairy products you combine them with other food. An enzyme product to help break down lactose can help if problems persist. If you eliminate dairy completely, be sure you get enough protein, calcium and B vitamins from other sources.
Fiber
Fiber can either help with irritable bowel syndrome or make it worse, depending on your specific side effects. Fiber can relieve constipation but possibly increase gas and cramping. The best way to find the right amount of fiber for your condition is to gradually increase intake over a few weeks. Slowly add in foods like whole grains, fruits, vegetables and beans. If your signs get worse, stay the same. If you decide to try a fiber supplement, speak with your doctor.
