Irritable bowel syndrome (IBS) is a disorder that causes various symptoms, such as abdominal pain, constipation, diarrhea, gas, cramps and bloating. Most patients are able to control their symptoms with food, but there are also medications that help treat them; you can also take different supplements and implement techniques to manage the disorder.
Steps
Method 1 of 4: Change the Power
Step 1. Keep a food diary
It helps you track what you eat and symptoms. You can use it to identify foods that tend to trigger the syndrome, so that you don't eat them again in the future. To use it correctly, enter this data:
- The dishes you ate;
- The size of the portions;
- The time you consumed them;
- Your feelings after an hour or two from the meal.
Step 2. Follow a low-FODMAP diet
These are substances that can ferment: oligosaccharides, disaccharides, monosaccharides and polyols. These are foods that tend to cause irritable bowel symptoms more likely and by reducing their consumption you can improve the situation. Among those you should limit or reduce are:
- Some fruits, such as apples, blackberries, apricots, cherries, nectarines, mangoes, pears, watermelons and plums;
- Canned fruit;
- Fruit juices;
- Dried fruit;
- Some vegetables, such as artichokes, cabbage, garlic, lentils, cauliflower, mushrooms, asparagus, beans, onions, snow peas;
- Dairy product;
- Wheat;
- Rye;
- High fructose corn syrup;
- Honey.
Step 3. Eat regular meals
Eating an irregular diet can aggravate IBS symptoms, so avoid skipping meals or spacing them too far. Try to keep a constant schedule and make sure you eat every three hours or so throughout the day.
Don't overeat, as this could trigger symptoms Instead, you should have four or five smaller meals spread over the day
Step 4. Drink lots of water
Good hydration helps fight some symptoms of the syndrome. Aim to drink about eight 8-ounce glasses of water each day. However, if you are physically active or have a fairly active lifestyle, you should drink even more.
Do not drink sparkling water and other fizzy drinks, as they can aggravate the discomfort
Step 5. Cut down on alcohol and caffeine
Both tend to irritate the digestive system and could cause abdominal pain, diarrhea, or constipation. Try limiting or eliminating them altogether to see if the situation improves.
For example, instead of drinking two cups of coffee in the morning, switch to just one; or, instead of having a martini with dinner, opt for a simple glass of water
Step 6. Consume industrially processed foods in moderation
They generally contain the types of sugar that are difficult to digest and that could pass through the entire digestive system without being metabolized; eating this type of food could cause an acute crisis of irritable bowel syndrome.
Step 7. Eliminate artificial sweeteners
Those whose name ends in "ol" can aggravate the symptoms and you should therefore avoid them altogether if you already tend to suffer from diarrhea. These are substances that are easily found in chewing gum and diet products, such as smoothies for weight loss. Get in the habit of reading labels to make sure no foods you buy contain these sweeteners. The main ones you should avoid include:
- Xylitol;
- Maltitol;
- Sorbitol;
- Mannitol.
Method 2 of 4: Manage Stress
Step 1. Get more physical activity
Regular exercise stimulates the digestive system and reduces stress levels. You should be doing at least 150 minutes of exercise each week; for example, you could go for a half-hour walk five days a week to achieve this goal.
Practice yoga; it allows you to perform some exercises that are perfect for the body and at the same time represents a good opportunity to relax
Step 2. Express your feelings
Not having the opportunity to express emotionality in any way can induce stress and aggravate IBS symptoms; therefore find means of expression and healthy techniques to manage emotions, for example:
- Call a friend;
- Write a diary;
- Draw;
- Confide in a psychologist.
Step 3. Practice deep breathing
This technique almost immediately offers a feeling of calm when you are stressed. Try to practice it throughout the day to reduce the anxiety that afflicts you.
To practice it, concentrate on using the diaphragm to bring air to the abdomen; count to five as you inhale, hold your breath for a few seconds and then release for a further count to five
Step 4. Take some time each day for yourself
If you want to manage stress, it is essential to carve out some moments to dedicate to yourself; plan to set aside at least 20 minutes each day for something you want to do. For example you could:
- Read a book;
- Take a foam bath;
- Watch an episode of your favorite TV show;
- Listen to some music.
Method 3 of 4: Take the Supplements
Step 1. Take fiber in the form of supplements
They are important for regulating the intestines and managing the symptoms of the disease; if you have trouble getting them through your diet, you can take supplements to reduce IBS discomfort. Choose bulk laxatives, as they are less likely to irritate the gut.
- The recommended daily amount is 25-35 g; if you cannot get this amount from food sources, you can take supplements.
- Fiber is available in powder, tablet and even cookie form.
- Make sure you read and follow the directions on the package for proper use of the product.
- Always take them with a glass of 250 ml of water.
Step 2. Add probiotic supplements to your diet
These lactic ferments are also useful for managing your discomfort; take them for about a month and see if they help.
- The typical recommended dosage is between one and two billion colony-forming units (also known as CFU); strictly follow the manufacturer's instructions regarding the dosage.
- Some doctors recommend a higher dosage for their patients; consult your doctor to find the right amount for your specific case.
- When choosing a commercial probiotic, make sure that the name and contact information of the manufacturer, the scientific name of the strains present, the viability of the bacteria at the expiration date, other indications on how to store the product and the instructions are shown on the package. about the dosage. Avoid all those products that are advertised as effective in curing and treating certain diseases or ailments.
Step 3. Try the gastro-resistant capsules of peppermint oil
They have been shown to be effective for children with irritable bowel syndrome, appearing to reduce the typical abdominal pain in IBS patients. Take them for a couple of weeks to see if they relieve the pain.
- The recommended dosage is one or two 0.2ml capsules to be taken up to three times a day.
- However, keep in mind that some people experience heartburn when taking peppermint oil.
Method 4 of 4: Take Medication
Step 1. Learn about antidiarrheals
There are several medicines that can help patients with this symptom. If you suffer from diarrhea and are interested in trying this class of medicines, talk to your doctor; among the most common active ingredients consider:
- Alosetron;
- Rifaximin;
- Eluxadoline.
Step 2. Talk to your doctor about constipation medications
The syndrome can sometimes cause constipation; in this case, you can contact your doctor to find suitable medicines for you. These are products that help relieve abdominal pain due to constipation; the best known and most popular are:
- Lubiprostone;
- Linaclotide.
Step 3. Discuss antidepressants with your doctor
This class of drugs has also proved effective for those suffering from irritable bowel syndrome; it seems that in some people it is able to regulate the digestive system and relieve pain. Your doctor may recommend tricyclic antidepressants or selective serotonin reuptake inhibitors to control the disorder.
Step 4. Learn about abdominal bloating antibiotics
Some of these, such as rifaximin, may be useful in treating this symptom, as they work by reducing the gas produced by the bacterial flora of the digestive tract. If abdominal bloating is causing you a lot of discomfort, ask your doctor to prescribe rifaximin for you.
