Medically Reviewed by: Nicole Anne Vergara, RD
Irritable Bowel Syndrome (IBS) is indeed famous for being sporadic in terms of symptoms since it really varies from person to person. One may have certain symptoms and food triggers, while others may or may not have them. The frequency of IBS symptoms depends on the body, and how you react to certain food items and food habits.
In this article, we will help you find the best ways that you can do to keep your IBS under control. There are indeed a lot of management tips that you see on the Internet, but do they actually work for you?
Most Effective Ways to Keep IBS Under Control
Low FODMAP Diet
The Low FODMAP diet is the number one way to keep your Irritable Bowel Syndrome symptoms under control. People with IBS have difficulties digesting certain carbohydrates called FODMAPs (fermentable oligio-di-monosaccharides and polyols) that are found in some food ingredients like in dairy products that are high in lactose, processed foods, and sugary foods and beverages. Eliminating these carbohydrates from your regular diet and reintroducing them back gradually may help keep your IBS under control effectively and lessen any gut discomfort.
One must be knowledgeable about what a Low FODMAP diet permits and restricts so we have created a very easy to follow Low FODMAP plate!
Probiotics are beneficial bacteria that can help reduce the symptoms of IBS. They work by restoring the balance of bacteria in your gut, which helps improve digestion and reduce inflammation. Studies have shown that probiotics can help reduce abdominal pain, bloating, and diarrhea associated with IBS. Additionally, they may also help strengthen the immune system and improve overall gut health. It is important to choose Low FODMAP Probiotic Supplement to make sure that your gut will always be at ease!
Track Your Triggers
We mentioned trying out the Low FODMAP diet, but it's just more than that. You also need to know what are your trigger foods. Keeping a journal of all the foods that you have been taking in a day can help you find out the culprit of your recent IBS flare-ups. In your journal, you may also keep track of your bowel movements, episodes of diarrhea, cramping, and constipation, your pain level, and everything that you have been experiencing with Irritable Bowel Syndrome.
This can help your gastroenterologist recommend appropriate recommendations, medications, or further testing depending on what you actually feel. Keeping all your triggers controlled can help you have a more "normal" life now that you know what makes your IBS symptoms worse.
Try Small But Frequent Feedings
According to American Academy of Family Physicians, it is much better to take small but frequent meals instead of three large meals in a day. Trying out this method will lessen the stress and efforts done by your entire digestive system just to digest and absorb the nutrients from your food intake. Small meals can also help you with gas problems and bloating.
Did you know that exercise can lessen your IBS symptoms and also reduce your stress, which is one of the main triggers of IBS? Aside from keeping your symptoms away, it has been proven that regular physical activity can encourage better gut health and lessens bloating, stomach cramps, and gas too.
Here are some of the most recommended exercises that you can try to ease your IBS symptoms:
- Low Impact Aerobic Exercises
- Brisk Walking
- Body Weight Management Training
Don't Stress Yourself Out
Our personal lives are already stressful, and being diagnosed with IBS might have made your stress much worse! Don't worry, we understand you. I know we cannot just say that you don't need to stress yourself out on everything that has been happening in your life, but we can help you find ways to manage it. Aside from the most common stress management techniques like yoga, meditation, and massages, there's a lot more to stress management.
All you need to do is to know yourself better. Think about the things that make you calm. Think about the things you love doing. Do you have a hobby that you haven't done recently? How about taking walks with your loved ones or pets? Keep a journal, and put all your stress and emotions on paper. Go out every once in a while with the people you love most. Keep on looking for habits and things that can help you manage your stress and try to make time to do it even on your busy days.
If needed, you may consult with your healthcare provider for taking antidepressants to relieve your IBS. Just make sure to follow the correct dosage of your antidepressants to prevent any unwanted side effects.
Try Peppermint Oil
Peppermint oil has been found to be an effective treatment for IBS. Studies have shown that it helps reduce abdominal pain, bloating, and gas. It can also help improve bowel movement frequency and consistency. It is important to note that this oil may interact with certain medications, so it is best to consult your doctor before taking it.
A lot of IBS patients have reported that taking the oil in capsule form gives the fastest relief than any other methods. For people with severe symptoms, taking Low FODMAP Peppermint supplements might be your best choice!
Cut Back On Caffeine
Caffeine can worsen symptoms of irritable bowel syndrome (IBS). It is a stimulant that can cause your gut to become more active, leading to increased bloating and discomfort. It can also lead to dehydration, which can trigger your symptoms. If you have IBS, it's best to limit or avoid coffee, tea, and soda as much as possible.
Keep Your IBS Controlled With Our Help!
Understanding more about IBS is the best way to help your body recover faster, and we are here to help. Casa De Sante has nutrition care plans that aims to help IBS and SIBO patients through their journey. Our dietitians and GI experts are here to provide you with excellent therapies that include medical, nutrition, and lifestyle modifications that are tailored to your needs to improve your quality of life.
Book an appointment today!