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How to Control Your IBS Symptoms With Lifestyle Changes

Dealing with IBS is traumatic and stressful. Here are some strategies to deal with life easier. With careful diet and lifestyle changes, you may not be able to control yourself from the toilet.

See your doctor! Don't just assume you have IBS. Other, more serious conditions can cause the same symptoms. If necessary, get a second or third opinion.

Find out the common triggers of nutrition. The following foods, drinks, and supplements have been widely accepted as triggers of IBS. Get rid of them completely from your diet or eat in limited quantities. You may be good at some of these things; everyone is different.

• Coffee, including coffee without caffeine

• Carrageenan (also found in organic products)

• Milk, honey, and maple syrup. Use pure stevia instead.

• Artificial sweeteners

• Fat, fried foods, and fried foods

• Fat substitutes

• Raw fruits and vegetables, except bananas

• Red meat or dark chicken

• Skin on chicken

• Spicy food

• Dairy product

• Chocolate milk

• Beans and nuts

• Oil, fat, margarine, shorten

• Alcohol

• Carbonated drinks

• Fruit juice (although sugar-free)

Avoid anything that causes you heartache. If it interferes with your digestive tract, imagine what it can do as it travels through your system.

Keep a food diary. Sometimes small changes in the diet can trigger an attack. Being able to see the past few hours and days will help you determine your personal triggers. Make sure you know the time of day for everything you eat, including fiber content.

Peel, cut, stir, and cook. Skin on cherries, apples, carrots, and other foods may not be digested properly. Do everything you can to make everything easy to chew and digest.

Give your teeth a workout! Chew everything well before you swallow. If it is consistent with the toothpaste before it enters your stomach, it will cause less stress on your digestive process.

Don't rush to eat. Relax and take your time. If you are in a hurry, eat a small meal that you chew well instead of clogging something that will cause digestive problems.

Avoid cold foods and drinks. Absorption of something cold can cause contractions that lead to IBS attacks, especially on an empty stomach.

Take soluble fiber at the beginning of each meal. Soluble fiber turns into a gel that relieves digestive tract. Try to make sure that soluble fiber is the biggest component of everything you eat.

Avoid soluble fibers. Dry breakfast cereals made from brown rice, cereals with grains, and other similar foods, can interfere with your intestinal tract.

Try herbal tea. Ginger tea (or capsule) contains digestive enzymes. Ginger, a well-documented anti-spasmodic, can help relieve nausea, cramps and inflammation. Chamomile tea can also relieve cramps and inflammation of the intestines.

If you are unsure about something, avoid it. Is it a raw spinach salad or a french fries arrangement that you will miss in a few hours?

Don't be hungry. During the day, eat as much as you can. Loading something into an empty stomach can trigger an attack.

Keep hydrated. If you have diarrhea, you need to replace the fluid; If you have constipation, consuming a lot of fluids will help keep your stool soft and supple. Pre-filter your water to remove chlorine. Chlorine kills bacteria, including useful bacteria that your gut needs to function properly.

Avoid antibiotics. Only take antibiotics if prescribed and when necessary. They can interfere with and / or damage your bowel.

Take probiotic supplements. Try to find the type that contains the probiotics not released until they reach the intestine. Useful bacteria will help restore and maintain normal bowel function.

Try digestive enzymes. Digestive enzymes are available in capsule and powder form. They can give your system the help it needs during an IBS attack.

Increase soluble fiber by using supplements. Products like Benefiber and Citrucel contain 100% soluble fiber. Introduce them slowly at first, so that they do not cause excess gas.

Avoid bad situations. They can cause contractions that lead to diarrhea.

Pay attention to the Bristol Stool Scale Chart. It will give you an idea of ​​what should be a healthy stool. Aim for shit # 3, # 4, or # 5.

Use a hot water bottle or heating pad. The heat used for the stomach will feel good and help you relax.

Consider hypnosis as an alternative therapy. Websites like have hypnosis MP3s specifically designed for IBS patients.

Practice meditation and relaxation techniques. Anything you can do to relax your entire body will help calm your intestines. If you have a blood pressure cuff, take your blood pressure. Now, try some slow breathing (release all your breath) and try to relax all your muscles. Check your blood pressure again to see how it affects you! Do this often, and you'll be able to train yourself to know what feels right.

Get enough sleep. IBS is depressing and you may need a little more sleep than usual to cope.

Get enough exercise. If you do not feel anything energetic, try walking home in the eight-minute pattern for 20 minutes at a time.


The material provided in this article is for informational purposes only. It is not intended to replace the correct diagnosis, treatment, or medical advice. Always consult with your doctor and appropriate healthcare provider before taking any medication, natural remedies, or supplements; or before changing your diet. Discuss all medical plans, symptoms, and conditions with your doctor.

Any use of the ideas contained herein is at your sole discretion, risk and responsibility. The author is not responsible for any information submitted. There is no representation or warranty, whether express or implied.

You may not initiate or discontinue medical treatment based on the information contained herein, or any other article.


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