Irritable bowel syndrome (IBS) is a complex disorder. Marked by bloating, bowel movement issues, and abdominal pain, the chronic condition can lead to mood swings and impact your quality of life. The efficacy of over-the-counter medications is limited to symptomatic and temporary respite. With the awareness of causes and triggers, diet changes, and lifestyle management, you can treat irritable bowel syndrome and get long-term relief.
Here are some proven natural tips to treat irritable bowel syndrome.
#1 Treat Irritable Bowel Syndrome: Rethink The Way You Eat
You can get significant and lasting relief from IBS by making changes to your dietary habits. Avoid or limit foods known to cause bloating, abdominal pain, constipation, or diarrhea. Never skip your meals or have a long gap between two meals. Always eat slowly and in a relaxing ambiance.
Don’t drink or work out immediately after eating. Minimize caffeine intake and ensure that you don’t have coffee and tea more than two times a day. It is advisable to keep yourself away from alcohol and carbonated drinks.
Increase your water intake and ensure that you follow an exercise regimen to cut down the risk of constipation.
#2 Treat Irritable Bowel Syndrome: Avoid These Foods
Make a list of foods you eat and eliminate those that may trigger irritable bowel syndrome symptoms. Even restrict fruits, cereals, whole grain breads, milk products, and pasta in your diet if these cause gas in your stomach.
Foods that cause allergy or inflammation in the intestine increase the risk of the disorder. You need to stay clear of fatty, smoked, and sugary foods. Calcium-rich vegetables, such as beans, peas, cabbage, and broccoli, should also be limited or eliminated. You must also banish fructose and artificial sweeteners from your food.
Supplements can also increase the risk of irritable bowel syndrome.
Replace high-fiber foods, such as cereals and rice with soluble fiber, such as oats. Avoid fried food, hot spices, onion, cream, and pizza.
#3 Treat Irritable Bowel Syndrome: Manage Stress, Stay Relaxed
Increased stress increases the risk of IBS. You must find a way to keep yourself relaxed.
Stress leads to digestive abnormalities and overreaction by the nervous system. This may cause disruption in the normal digestive process and weak intestinal contractions. As a result, you may become vulnerable to worsening irritable bowel syndrome.
Make sure you eat slowly and in a relaxed manner. Avoid anything that may cause anxiety or hypertension. Enjoy your food, activity, and leisure time. Learn and practice the techniques of relaxation therapy and mindfulness.
#4 Treat Irritable Bowel Syndrome: Regular Exercise
A 30-minute physical exercise every day goes a long way in preventing IBS symptoms. It moves the food in your stomach and prevents constipation. If you love to do yoga or bicycling daily, you are better placed to prevent the bowel problem. Even morning walks and stretching workouts help.
Exercise plays a role in reducing stress and relaxing your body. With breathing exercises, you can beat worry and stay unperturbed. This will help you achieve the state of relaxation when faced with anxious moments.
#5 Treat Irritable Bowel Syndrome: Psychological Counseling
Research shows that psychological counseling yields positive, lasting treatment effects in people with irritable bowel syndrome. The most common forms of psychotherapy include the following interventions:
- Counseling to modify your perception of stress and response to it.
- Cognitive therapy to induce subtle behavioral changes.
- Progressive relaxation through mind-body coordination. Exercise your hands, eyes, and legs to avert stress.
- Biofeedback by tracking body functions through sensors that tell how muscles change when IBS symptoms appear and how you can stay relaxed to avoid them.
- Mindfulness training, mediation, or distraction can help keep you busy and avoid the pinch of the worrying moment.
Natural ways to treat irritable bowel require patience and motivation. If you are motivated to shun foods that cause symptoms and maintain a regular exercise schedule, you are sure to achieve significant relief.