An intestinal disorder characterized by pain, bloating, and diarrhea or constipation is called Irritable Bowel Syndrome (IBS). It is quite a common disease, but the causes are yet unknown. Making a few dietary and lifestyle changes for managing IBS symptoms can help patients cope well with the condition.

Lifestyle changes for managing IBS

Exercise
Exercising can give most people relief from emotional stress and help boost fitness. It can also improve bowel movements by regulating them. If one hasn’t exercised before, they should start slow and gradually increase the intensity of their workouts to prevent any adverse effects.

Reduce stress
One should lower the amount of stress they deal with every day. Although it may seem like stress only affects one’s mental health, it also affects the physical processes in the body, including one’s bowel activity. One can relieve stress and relax in various ways that benefit the digestive system, like deep breathing, positive imagery, and progressive muscle relaxation.

Dietary changes to manage IBS

Regulate fiber intake
Increasing one’s fiber intake can help patients if their primary symptom is constipation, as fiber regulates bowel movements.
If one primarily experiences diarrhea, gas, or cramps, higher amounts of fiber can worsen the symptoms. That said, if consumed gradually over time, one’s body will adapt to it and improve the quality of digestion. Some doctors recommend supplements instead of a high-fiber diet, depending on the patient’s ability to process natural fibers.

Regulate dairy consumption
Most people with IBS also have lactose intolerance, so such patients should substitute dairy products with dairy-free alternatives. If one decides to avoid dairy completely, they should ensure that they get their protein and calcium intake from other foods.

Avoid trigger foods
The following food items and beverages can aggravate the symptoms of IBS:

• Beans, cabbage, and cauliflower
• Broccoli
• Alcohol
• Coffee
• Soda
• Dairy products
• Chocolate

Beware of laxatives
OTC medication may help patients feel better if they use them right, but they can also worsen the symptoms if used the wrong way. Common OTC medications recommended for IBS patients include laxatives and antidiarrheal medicines. One should follow their doctor’s advice and the packaging on your medicines to obtain the most benefits without experiencing any side effects.

Avoid artificial sweeteners
Artificial sweeteners have a laxative effect when ingested in large quantities. These sweeteners, especially those of sugar alcohols, can trigger IBS symptoms. Sugar alcohols are majorly found in products that are labeled as sugar-free.

Ensure hydration
One should stay hydrated throughout the day by taking sips of water regularly. While increasing the fiber intake, one must also increase their water intake. Drinking water might get boring after a point, in which case, one can add fruits and vegetables with high water content to their diet. One can also opt for fresh fruit juices without added sugar.