Managing Irritable Bowel Syndrome (IBS)
If you're one of the millions of people dealing with IBS, you know how tough it can be to navigate what foods you should eat, how to manage symptoms, and still keep a social life free of worrying what your stomach will be doing. The good news is that there are ways to manage your symptoms. After getting your gut balanced, you’ll be able to enjoy the foods your body is reacting to with bloating, cramping, urgency, and irregular poops! I’d love to help you come up with a personalized plan after an initial assessment of your current symptoms and food sensitivities. But until then, here are some tips that might help:
Bloating, urgent trips to the bathroom, and food sensitivities are some of the signs of IBS.
Keep a food diary like the one provided in my workbook, 6 Weeks To Better Gut Health: Writing down everything you eat and how it makes you feel can help you identify trigger foods that exacerbate your symptoms, like gluten, dairy, or high-fiber foods. Once you know what foods to avoid, you can choose more gut-friendly options. The workbook available on this site offers a lot of great tips for improving gut health as well as the tracking pages!
Eat smaller, more frequent meals, and eat slower: Instead of having three big meals a day, try eating smaller, more frequent meals. This approach can help ease digestive distress and prevent bloating and discomfort. When you do eat, pay attention to the size of your bites and how quickly you’re eating. Eating more slowly can give your digestive system a little break!
Drink plenty of water: Staying hydrated is important for everyone, but especially for people with IBS. The digestive tract requires a lot of water to function properly so drinking enough water is essential!
Incorporate gut-friendly foods: Foods that are rich in probiotics, prebiotics, and fiber can help ease IBS symptoms. Some examples include yogurt, raw kefir, sauerkraut, kimchi, bananas, oats, and whole grains. Additionally, I’ve seen great success with my clients using Visbiome’s probiotics!
Manage stress: The brain, emotions, and the nervous system are all interconnected with the nerves in the gut. This means stress can trigger IBS symptoms. Finding ways to manage stress that are effective for you is important. Consider practicing relaxation techniques like yoga, meditation, or deep breathing exercises.
Seek professional help: If you're having a hard time managing your IBS symptoms on your own, don't be afraid to reach out so we can get you on the road to a healthier gut!
For people with IBS, following a balanced and nutritious diet of the right foods is so important! Let’s talk about what your body needs in order to heal!
Be well,