By: Researcher Taymur
Irritable bowel syndrome (IBS) symptoms are unpleasant and may be embarrassing. It’s never fun to cramp, bloat, nausea, or diarrhea. Yet there are several changes in lifestyle and home remedies that you can try to help. Because everybody’s body is different, you should try to avoid pain until you find solutions that work.
Therefore exercise is a tried and true way of relieving stress, depression, and anxiety for many people especially when done consistently. So through stimulating regular intestinal contractions, anything that relieves stress can help with intestinal discomfort. Because if you’re not used to exercise, you can start slowly and work your way up. Similarly for 30 minutes a day, five days a week, the American Heart Association recommends exercising.
It can be helpful for everyone to integrate relaxation techniques into your daily routine, especially if you live with IBS. The International Gastrointestinal Functional Disorders Foundation identifies three relaxation techniques that have been shown to alleviate IBS symptoms. So these are the following techniques:
- visualization/positive imagery
- diaphragmatic/abdominal breathing
- progressive muscle relaxation
However for IBS sufferers, fiber is a bit of a mixed bag. It helps to alleviate some symptoms, including constipation, but may actually exacerbate other symptoms such as cramping and gas. So nonetheless, when consumed slowly over several weeks, high-fiber foods such as fruits, vegetables, and beans are prescribed as an IBS remedy. Because in some cases, instead of taking dietary fiber, the doctor can recommend taking a fiber substitute, such as Metamucil. Therefore according to American College of Gastroenterology (ACG) recommendations, food containing psyllium (a type of fiber) may be more likely to help with IBS symptoms than food containing bran.
However many people who are intolerant of lactose have IBS. So if you’re one of them, try eating yogurt for your dairy needs instead of milk and start using an enzyme product to help you digest lactose. Because your doctor may recommend that you completely avoid dairy products, in which case you will need to make sure you consume enough protein and calcium from other sources. So if you have questions about how to do this, speak to a dietitian.
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Therefore depending on how you use them, your over-the-counter (OTC) options can improve or make your IBS symptoms worse. So if you use OTC antidiarrheal drugs such as Kaopectate or Imodium, or laxatives such as polyethylene glycol or magnesium milk, the Mayo Clinic advises caution. However before you eat some medicines, you need to take 20 to 30 minutes to help prevent symptoms. So follow the package’s instructions to avoid problems.
However certain foods can, of course, make gastrointestinal (GI) pain worse. So see which foods will exacerbate your symptoms and be sure to avoid them. Because some popular foods and drinks with problems include:
- coffee
- soda
- beans
- alcohol
- chocolate
- cabbage
- cauliflower
- broccoli
IBS can be an abdominal pain, but steps can be taken to stop and relieve symptoms. One of the easiest ways to relieve IBS symptoms from home is to control your pressure and watch your diet. If you are unsure about which lifestyle strategies to pursue or the best way to start them, talk to your healthcare provider.
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