IBS is an inflammatory disease that is associated with abdominal pain but also other symptoms such as constipation and/or diarrhea. If you suffer from Irritable Bowel Syndrome (IBS), you might find that when your symptoms flare up you are unable to leave the house let alone enjoy yourself while you are out. It’s no fun having to run to the bathroom all the time, or being worried about whether or not you will be able to make it in time.
Although there are medications that can help those with IBS, there are other steps that can be taken in order to better cope with IBS and its symptoms. It might take some work and planning but it is definitely worth it in the long run. Keep reading to discover our nine tips for coping with IBS.
Manage your Diet
We have all heard the saying “You are what you eat.” Although this isn’t exactly true, what we eat definitely has an influence on our overall health and this is especially true for those with IBS. It is important to keep a detailed journal of what you are eating and pay attention to which foods lead to you experiencing the above IBS symptoms. So, if you find yourself reeling over in pain anytime you have dairy, for instance, it might be a clear sign that you should stay away from dairy products. This also means being proactive and paying more attention when using boxed ingredients. Potential triggers such as dairy and gluten tend to sneak their way into food products that you would not expect them to be in. It’s also important when eating out to ask your server exactly what is in the dishes you are ordering. Don’t worry about coming off as finicky, they are used to getting asked these questions and it is their job to have the answers.
Watch your Fiber
It’s been ingrained in us (pun intended) that it is important to get enough fiber in order to keep regular and to not overeat. However, more fiber is not the solution for all IBS sufferers. So, as we mentioned above, it is important to play close attention to what it is that we are eating and how much fiber we ingest is also something to take note of. This will allow you to gain a better understanding of the influence that fiber has on your body. It might be helpful to gain a better understanding of the two types of fiber: insoluble (the kind that does not dissolve in water like nuts and seeds) and soluble (the kind that does like oats and barley). If you suffer from constipation it might be helpful to avoid foods high in soluble fiber while if you suffer from diarrhea it might be best to avoid foods high in insoluble fiber.
Track your FODMAP
FODMAP is an acronym that stands for: Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Your body might have difficulties in digesting these types of carbohydrates so it might be best to stay away from them in order to avoid bloating and discomfort. Foods high in these carbohydrates include fruits, vegetables, dairy products, wheat, and beans. Therefore, it would be suggested that those with IBS speak to their doctor and dietitian in order to map out which FODMAP foods to avoid.
Take your Time
Growing up your parents likely taught you not to shovel food down your face. However, you might not realize that eating more slowly could help you to avoid digestion problems. When you eat too quickly, you are forcing your body to deal with a large amount of food in a short period of time, which could cause issues in digestion. So, take it slow and be more purposeful when you eat and you might find that this lessens your IBS symptoms.
Schedule your Meals
It might be hard with our busy schedules to remember to eat, let alone plan out our meals. It is better to eat smaller meals more often than larger meals less often. By doing so, you can avoid causing a huge drop in blood sugar which might cause you to feel famished and in turn eat too fast or eat trigger foods. Therefore, try to plan out your meals and ensure to not skip any and you might find that you are better able to manage your IBS symptoms.
Drink Up
It’s no surprise that it is important to drink water but this is especially true for individuals with IBS. As we mentioned, many people skip meals and would find it helpful to schedule out their meals throughout the day to ensure they are eating an adequate amount. The same could be said for water. At first it might be helpful to keep track of how much water you drink, which should be seven cups or more. It might also help to pay attention to which other drinks influence your IBS symptoms. For some, things like coffee or juice that are high in caffeine and sugar can cause a worsening of symptoms.
Avoid Carbonated Drinks
Bubbly drinks such as soda or beer can cause bloating and gassiness even in those who do not have IBS. However, these negative affects tend to be greater. If you want to indulge once in a while it likely won’t have too much of an influence on your symptoms but we would suggest that you avoid replacing your water intake with diet soda. (We once knew a girl that did so but didn’t like the taste of flat soda so she was left with multiple bottles of opened, flat soda).
Deal with your Stress
The link between the mind and body cannot go ignored when discussing ways to cope with IBS symptoms since stress is one of the biggest triggers of IBS symptoms in those who suffer from it. It could be helpful to also note your level of stress when journaling about your food intake, as suggested above. Mental stress can have a negative influence on those who have IBS so it might be helpful to avoid super stressful situations if possible. One way to reduce stress is exercise, which comes along with a myriad of other health benefits of course.
Try Probiotics
Probiotics contain good and can help digestion in all individuals, not just those with IBS, but the health benefits might be even greater for those with IBS. Probiotics help with healthy digestion and come in a variety of forms including pills but also in some yogurts. We suggest speaking to your doctor in order to gain a better understanding of the positive effects of probiotics and learn how to incorporate them into your diet.
