How to help IBS naturally
IBS is a massive topic area, and so many people have IBS for different reasons. However let's make this simple and cover a few tips you could incorporate before you look into your situation further by seeing a GP, or Registered Nutritionist/Nutritional Therapist.
What You'll Need
- Peppermint oil and fresh ginger
What You'll Do
- Start by keeping a food diary in order to find out your trigger foods!
- Reduce stress levels - Take a long walk, read a book, do some meditation, (mind, or headspace are great apps), Epsom salt bath with lavender oil.
- Chew your food - Many people do not chew their food and eat very quickly, which can result in bloating.
- Eat regular meals - Try to avoid having big gaps between eating, as this may cause bloating when you suddenly eat a meal.
- Ginger and peppermint oil - These are very soothing for the digestive tract, and may help to reduce inflammation.
- Avoid spicy food - spicy food can cause IBS symptoms to become worse fast.
- Avoid Gluten - Gluten intolerance is becoming wide spread, so you may want to remove gluten from your diet but only short term, to see if your symptoms improve.
- Look into the FODMAP diet - Only go on this diet with permission from your GP/Nutritionist/ Nutritional therapist. The FODMAP diet has been known to relieve IBS symptoms, however it's a SHORT TERM diet.
- Take a LIVE probiotic supplement - Many probiotics in the industry today do not survive the acidity of the stomach, and are killed off before they even reach the colon! Well studied probiotics are Optibac, VSL3, and symprove. Always look into research before selecting a good probiotic!
- Eat Fibre - Many people do not eat enough fibre in their diet, and the average person should be eating 20-30g a day! Fibre helps keep you regular, by reducing constipation, and feeds the good bacteria in your gut! However if fibre is a problem for you seek professional advice!
- Drink LOTS of water and limit the caffeine - Caffeine is a diuretic! (increases the amount of water that is expelled from the body)
- Exercise - Has been known to help with IBS.
- Avoid fizzy drinks - can result in bloating.