9 Tips for living with Irritable Bowel Syndrome

Irritable Bowel Syndrome symptoms cause people to miss work, school, and social activities. According to the American College of Gastroenterology, IBS affects about 1 in 20 people in the United States. The abdominal pain and other symptoms can reduce the quality of life of these people. 

My daughter was diagnosed with IBS at a very young age. The doctors told us to stay away from spicy and fatty foods. I did not know then that every individual has different symptoms and triggers. Over the years, we have learned more through trial and error and many visits to the gastroenterologist. She has much better control over her triggers now. Below are the best tips we have for learning to live with your IBS.

What is IBS?

IBS is Irritable Bowel Syndrome that affects the large intestine. People with IBS have abdominal pain and discomfort associated with diarrhea, constipation, or both. The pain and bloating usually go away once a bowel movement happens. For some, the type of bowel movement can change between diarrhea and constipation. 

While it is painful, IBS does not damage the large intestine. There is not a cause known for Irritable Bowel Syndrome. Doctors typically diagnose based on your symptoms, although they may run tests to rule out other diseases. Once diagnosed, the doctor will work with you to manage your symptoms.

Why do IBS symptoms happen?

• Irritable Bowel Syndrome may be in a patient’s family history. 
• There can be a change in the communication between your brain and the nerves in the intestine, causing symptoms. 
• An IBS flare-up can come from intestinal inflammation. 
• A bacterial infection will cause IBS symptoms. 
• Other causes may be stress or depression.

When my daughter was diagnosed with IBS, the doctor said it was stress, and since she had Gastroesophageal reflux disease, she shouldn’t eat spicy food. What he said did not sit right with me because she was six years old and felt sick more days than not! Over the years, we learned what foods were triggers by trying many different things. 

Everyone with IBS is so different in their triggers and symptoms. It can be very frustrating trying what helps someone else without a good outcome. Here are nine recommendations we learned over the years that genuinely helped in easing symptoms of IBS.

9 Best Tips for living with IBS

Tip 1: Talk to a doctor to find treatment unique to you

Everyone has a unique experience with IBS. A doctor can run tests to cross out any other disease that may be causing your symptoms. The doctor can then prescribe medication to help regulate bowel movements and reduce bouts of constipation or diarrhea. There are also some medicines prescribed for pain and cramping. A dietician can provide resources on what food is suitable for your condition and what to stay away from.

Tip 2: Discover your triggers

There are probably some food choices you know, without a doubt, send you to the bathroom. You can discover other triggers by keeping a food journal. Grab a notebook and keep a record of the following things:

• What you eat and the time of day
• What your bowel movements are like with the time of day
• Any pain you experience, the time of day, and for how long
• The amount of sleep you get and how you feel in the morning
• Exercise

Using this process, we found sugar was a trigger for my DD! That was unexpected but has helped tremendously. Once you find something like garlic is a trigger, you can live more confidently. We read food labels and communicate with waiters at restaurants to have dishes cooked without garlic.

Tip 3: Eat mini-meals

Eating mini-meals during the day instead of 3 big ones helps with digestion. Try to spread the food out over 5 to 6 meals a day. The digestive tract will be able to handle small amounts of food better.

Growing up, your mom may have told you to “slow down” while eating. It turns out that was good advice! For IBS sufferers eating slower helps you feel full and lowers how much air you swallow. Swallowing excess air can lead to gas in your digestive system. Excess air can also come from chewing gum or using drinking straws.

Tip 4: Make getting your sleep a routine

Going to bed so you can get enough sleep is essential. Many, like my daughter, suffer from morning IBS symptoms if she doesn’t get enough sleep. Create a nighttime routine that leads to quality sleep. Turn the screens off, take a bath and pick up a book to relax your mind and body before bed. Find what works for you to have a good morning!

Tip 5: Learn ways to calm down

The digestive system and mind have a connection. Taking care of your emotional well-being will also calm symptoms of IBS. Ask for help with depression or anxiety. It would be nice to have a stress-free life, but most of us are not so lucky. So when the stress level begins to rise, try

• Deep breathing
• Taking a walk
• Meditation
• Yoga or Tai Chi

Tip 6: Exercise regularly

Regular exercising is good for health in general. But did you know low-intensity workouts help the digestive tract function? It cuts down the amount of time food is in the large intestine. Exercise also reduces anxiety or stress, improving the severity of IBS symptoms. Low or moderate-intensity activities have proven to be better options. High-intensity workouts like running or HIIT may cause diarrhea or other symptoms to worsen.

Tip 7: Take probiotics and vitamins

Probiotics can help bring the Gut Flora back into balance. Probiotics get the natural bacteria already in your body back into balance by slowing the growth of harmful bacteria. They also reduce inflammation, calming IBS symptoms. Vitamins are essential to supplement nutrients you may not be getting naturally out of the food you eat. 

Tip 8: Monitor your fiber intake

Most Americans don’t get the amount of fiber recommended for healthy digestion. Fiber is essential to help food move through the digestive tract. You may have to work with your doctor to determine how much is right for you. You may also have to figure out the best source of fiber because there are foods that cause IBS symptoms.

Tip 9: Talk to family and friends to make it easier on you

Don’t be shy with family and friends about your condition. Once you know the foods that trigger your symptoms, let them know. Letting people know the foods you shouldn’t eat prevents awkward situations and physical discomfort for you later. Now that my daughter knows her triggers, we plan to have something she can eat at events away from home. It was uncomfortable at first. Then she realized people were receptive, and she didn’t have to suffer later. That was a win!

Conclusion

More people than we think are affected by IBS symptoms. The most significant step to feeling better is finding out what triggers your symptoms. Your triggers can be certain foods or an ingredient in the food you eat. But they can also be stress, not enough sleep, or the lack of physical activity in your day. Tracking these things in a notebook is the best way to find what works or doesn’t work for you.

Do you have a tip to add to this list? Leave a comment with #10!