Gut Reaction: Home Remedies To Help Manage Your IBS

It’s estimated that up to 10% of the world’s population may be dealing with irritable bowel syndrome (IBS). That’s hundreds of millions of people ― and odds are, all of them have a one-of-a-kind case.

“No two irritable bowel syndrome patients are the same,” says gastroenterologist Christine Lee, MD. “They are uniquely different, like your fingerprint.”

But while every person’s version of IBS may be distinct, there are similarities in what typically triggers the uncomfortable abdominal condition. Making a few adjustments in day-to-day activities might be all it takes to help manage your IBS.

So, what can you try? Let’s find out from Dr. Lee.

Home remedies to help ease IBS

Lifestyle changes can often help you manage your IBS. “Treatment options really should be individually tailored for each individual,” clarifies Dr. Lee. “What works for one person may not work for another.”

Efforts to manage IBS typically involve some or all of the following.

Be active

Exercise is “the best medicine available today” for IBS management, declares Dr. Lee.

For starters, moderate physical activity (such as a brisk walk) can help move poop through your system in a more orderly fashion. This improved regularity may reduce issues with both constipation and diarrhea.

Working out also can ease IBS pain and discomfort by:

• Boosting circulation.
• Increasing metabolism.
• Building and strengthening core muscles.
• Improving intestinal motility (movement).
• Reducing bloating.
• Relieving stress.
• Aiding sleep.

Add IBS-friendly food to your diet

No surprise here, but what you eat can play a major role in the happiness (or crankiness) of your gut. Putting certain foods on your plate may help keep IBS symptoms from complicating your day.

These dietary tips tend to help many with IBS:

• Focus on fiber. High-fiber foods improve digestion while also feeding the good bacteria in your gut. You can boost fiber intake by eating more whole-grain foods, nuts, seeds, fruits and vegetables.
• Eat leaner meats. Fattier cuts of meat (think marbled beef) and processed meats are more difficult for your digestive system to break down. Building meals around leaner meats such as chicken and turkey may help ease that process and limit IBS symptoms.
• Dive into seafood. Fish like salmon, tuna, mackerel and herring are high in omega-3 fatty acids, which can reduce inflammation that spurs IBS symptoms.
• Boost your probiotics. Products like yogurt, kimchi, sauerkraut, miso and kombucha contain probiotics that add good bacteria to your gut to improve its overall health.

Avoid trigger foods

As noted, different people have different triggers for IBS ― but these foods often trigger IBS flare-ups:

• Dairy products (given that lactose intolerance is more common in people with IBS).
• Cruciferous vegetables (such as broccoli and cauliflower), which can cause gas and bloating.
• Beans and legumes, which can also increase toots.
• Fried foods.
• Sugar-free sweeteners, which can cause gastric distress.
• Highly processed foods.
• Alcohol.
• Caffeinated drinks.

Keeping a food diary may help you identify if certain foods set off your IBS symptoms, notes Dr. Lee.

Get enough sleep

Your body operates on a sleep-wake cycle known as your circadian rhythm. This 24-hour internal clock affects the way your body functions. If your body gets off schedule, it can cause problems.

“If you don’t sleep well, your circadian rhythm can get off track ― and that can play havoc with IBS, as well as your immune system,” explains Dr. Lee.

Adults typically need seven to eight hours of ZZZs per night to feel rested, recharged and in rhythm. The bad news? It’s estimated that nearly 37% of adults don’t get enough shut-eye, according to the U.S. Centers for Disease Control and Prevention (CDC).

Drink enough water

Your digestive system needs water for everything to … well, flow smoothly. Not drinking enough fluids during the day can leave you dehydrated and create digestive tract issues that trigger your IBS.

“If you have IBS, you want to keep hydrated throughout the day,” states Dr. Lee.

Drinking six to eight 8-ounce glasses of water is generally considered a healthy target. That’s just a starting point, though. Your needs may change depending on your physical activity level, weather, health conditions and other factors. (Learn more about how much water you need.)

Relax

Your brain and gut share a unique (and some might say, unusual) connection. Within your body, their relationship qualifies as “best friend” status. In fact, more information passes between your brain and gut than any other body system.

So, if you’re feeling mentally stressed, your digestive system knows it and may add to your issues.

“Lowering your stress level can ease IBS symptoms or prevent a flare-up,” says Dr. Lee.

Techniques such as deep breathing, guided imagery and mindfulness meditation can help you destress and relax. Activities like yoga or Tai Chi also might help you find a peaceful calm inside.

Getting help for IBS

It’s always best to talk with your healthcare provider to try to identify what may trigger your IBS symptoms. Expect a lot of questions.

“Taking a full history is so important,” says Dr. Lee. “Things you don’t even attribute to your IBS may actually be a huge influencer. But with time and patience, you can start to identify strategies and tailor a plan that’s specific to you.”