I've Got IBS, What Can I Do to Improve My Symptoms?
How To Treat IBS Holistically
If you've received an IBS diagnosis, you may be wondering what strategies you can try to ease symptoms. In this article, we look at the diet, lifestyle, and medication options you can undertake to treat and manage IBS symptoms.
1 - Dietary strategies
👉Certain foods, drinks & eating patterns can trigger IBS symptoms. These include alcohol, caffeine, spicy foods, fatty foods & fibre. If you have IBS-D (diarrhoea) it can help to reduce some types of fibre, while if you experience IBS-C (constipation) eating more soluble fibre from foods like oats and linseeds can make your poo softer. It can also help to adjust eating habits – try not to skip meals, take your time eating and avoid meals late at night
👉If these strategies haven’t helped, speak to a dietitian to assess whether you could benefit from a trial of the low FODMAP diet. A low FODMAP diet is a 3-step diet that will help you learn if FODMAPs (a group of poorly absorbed carbohydrates) are a trigger for your symptoms.
2 - Lifestyle strategies
👉Lifestyle strategies include looking at day-to-day habits including sleep, exercise, hobbies & work. Stress can make symptoms worse, and many people with IBS report flare ups when stressed, anxious or overwhelmed.
👉Create space for rest, relaxation and good sleep. Some studies have found that yoga, mindfulness practice & gentle exercise help ease IBS symptoms. This might be because they can help manage stress and anxiety.
👉Two other forms of therapy (CBT & gut directed hypnotherapy) have been shown to be effective in helping with IBS symptoms. These approaches are worth exploring if changes to your diet and lifestyle haven’t helped.
3 - Medication
👉Medications can target the movement of the gut, tummy cramps and gut sensitivity. In some cases, your doctor might discuss the use of a type of low-dose antidepressant which can help with pain. Have a chat with your GP to explore which options might be suitable for you.
Remember, finding the right combination of strategies that brings your symptoms to a comfortable level will likely take some trial and error. Be patient with yourself, and don't hesitate to seek support from healthcare professionals along the way.
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