4 Tips To Help Ease Irritable Bowel Syndrome (IBS)

August 11, 2021 in in Lifestyle

IBS is a long-term condition that is really challenging. It is one of the most common digestive disorders. It affects 10- 15% of the population and causes symptoms like diarrhea, abdominal cramping, constipation, gas, bloating, and fatigue. The exact cause of IBS is unknown, it is believed to be due to alternation in the gastrointestinal tract, abnormal nervous system signals, food intolerances, stress and family history. Many things can trigger IBS, including foods, medicines and emotional stress. People with IBS need to learn what their triggers are and need to make some lifestyle changes to manage their symptoms.
Here are 4 tips to help ease symptoms:
1- Eat The Right Type of Fiber
Soluble fiber found in oats, peas, beans, and some fruits is a great choice for most people with IBS. It helps ease some symptoms, including constipation. Experts recommend taking soluble fiber supplements, such as psyllium as an effective treatment for IBS. On the other hand, insoluble fiber found in whole grain products and vegetables may make the pain and bloating worse.
2- Reduce Fatty Food
Fatty foods are difficult to digest and can cause diharrea. Reducing fat in your diet may help ease IBS symptoms. Cut down on fatty products such as cakes, pastries, cookies, and fatty meats, choose low-fat dairy products, and try steaming or grilling instead of frying your food.
3- Avoid Dairy Products
Several studies have shown improvements in IBS symptoms while on a lactose-free diet. Beyond lactose, other components of milk such as casein may trigger IBS symptoms. Try avoiding all products containing casein or whey such as butter, butter milk, dairy products like cheese, cream, milk, ice-cream, cottage cheese, skimmed milk and milk powder.
4- Exercise
If you have IBS, regular exercise may help manage your symptoms by minimizing stress, improving bowel function, and reducing bloating. Choose low fitness food factory to moderate intensity activities, like walking, swimming or yoga which can promote relaxation.
5- Avoid Alcohol, Caffeine and Tabaco
Alcohol, caffeine and tabaco are considered as gut stimulants as it can trigger and make IBS symptoms worse. Many patients find their symptoms greatly improve when they stop irritating substances such as caffeine, alcohol and tabaco.
Living with IBS can be challenging. Regular exercise, dietary changes and stress management can help in the management of IBS. Although there is no cure, try following those tips to control and reduce the symptoms.

Written by Mariam Fadlallah, Kcal Nutritionist
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