Irritable Bowel Syndrome Basics
Irritable bowel syndrome, known as IBS, is a common disorder that many people find embarrassing to talk about. The most common symptoms are abdominal cramping, bloating, gas, diarrhea.
constipation and mucus in the stool. Understandably, people don’t want to bring up these topics as polite conversation.
A regular exercise program is effective at reducing stress. Join a yoga class to learn proper form.
Home Remedies for Irritable Bowel Syndrome (IBS)
In most cases, irritable bowel syndrome can be relieved with self-care. The following are changes that you can implement.
The changes should be considered a long term solution. Your body may not respond immediately. Improvement will probably be gradual, so give the changes time to work.
1. Increase in Fiber
Fiber is a confusing but important element of coping with Irritable Bowel Syndrome. There are two kinds of fiber, soluble and insoluble. It has been shown that those with IBS who eat more soluble fiber see their symptoms decrease.
Hailed as a savior, “Heather’s Tummy Fiber” is a soluble fiber supplement made from Acacia-taken 1-4 times a day. This supplement may work wonders for your intestines .
While it is unclear whether insoluble fiber hurts or helps those with IBS. Expert recommend that you decrease your consumption of insoluble fiber and then add it slowly back into your diet.
Very briefly, soluble fiber can be found in foods such as beans, oats, and flax seeds. Insoluble fiber is commonly found in vegetables, whole wheat, and bran. To find out more about the different kinds of fiber and where to find them, check out the websites under ‘resources’.
2. Avoid Trigger Foods
“Trigger” foods are what IBS’ers call foods that tend to aggravate their symptoms, and thus these are goods that you want to avoid.
While you may figure out your own trigger foods as you proceed with your recipes for coping, keep a lookout for the effects of some of these foods on your body:
- Spicy Foods
- Foods High in Insoluble Fiber (whole grains, nuts, legumes)
- Fatty Foods
Keeping a journal of the foods that you eat and your IBS symptoms following those meals. This is very helpful in allowing you to track your own trigger foods.
3. Eat Smaller Meals More Frequently
Irritable Bowel Syndrome is often aggravated by large meals. Many Americans tend to skip breakfast, eat a small lunch, and then chow down on dinner. But this is not recommended for IBS victims, nor is it recommended for general health.
Instead, you should try eating smaller meals (around 4-5) throughout the day. Eating smaller meals should help the pain due to IBS.
4. Reduce Dairy products
People that are lactose intolerant may find that dairy products aggravate the problem. Enzyme products, such as Lactaid, can help to break down the lactose in dairy products.
5. Drink plenty of liquids
Especially if Irritable Bowel Syndrome gives you diarrhea, drinking plenty of water is essential to remember. Diarrhea quickly dehydrates its victims. So replenishing that water in your body is very important. Try to drink at least 6 glasses of water a day.
Regular exercise helps to relieve stress and depression and stimulates digestion. Yoga is a great conditioning exercise that is also relaxing and soothing.
7. Support Group
Talking to other people with IBS can offer reassurance and help to alleviate stress.
8. Identify triggers
Learning what triggers symptoms and avoiding the triggers is a key step in managing the condition.
9. De-Stress Yourself
Many people who are afflicted with IBS notice that their symptoms are triggered with the onset of stress, and are ameliorated with decreased stress.
This can be rather difficult, seeing as the IBS itself causes an increase in stress. Thus creating a vicious cycle of stress and aggravated Irritable Bowel Syndrome.
Many folks have a range of different methods to de-stress. So if something works for you, do it and do it often. Some other ways of reducing stress are exercising, yoga, silent reading, meditating, and other activities that you may enjoy.
10. Alternative Medicine
Some people use acupuncture to relax muscle spasms. Peppermint is an effective antispasmodic. Peppermint should be taken in enteric-coated capsules, Probiotics are “good bacteria” found in foods, such as yogurt. Adding good bacteria to the diet may help to ease symptoms.
Remember, Irritable Bowel Syndrome may get worse and better throughout your life. But most likely will not go away entirely. But if you change your eating habits and work on decreasing your stress levels. Irritable Bowel Syndrome should not have a hold on your life.