Living with an irritable bowel can be a nightmare, and it can be even worse if you’re trying to avoid certain medications. Fortunately, there are natural ways to ease symptoms and make the condition more manageable.

Here are four suggestions to try:.

1. Probiotics

Probiotics are live bacteria that are often found in yogurts and supplements. They are known for their ability to help maintain a healthy gut environment, which is especially important for those with irritable bowel syndrome (IBS).

While the research is mixed, some studies have shown that probiotics can reduce abdominal pain, bloating, and gas. Try adding probiotic-rich foods to your diet, or discuss a probiotic supplement with your doctor.

2. Fiber

Fiber is important for digestion and can help regulate bowel movements, which is crucial if you suffer from IBS. However, some types of fiber can be problematic for those with sensitive stomachs.

Try incorporating low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) foods into your diet, which are less likely to trigger symptoms. Good options include oatmeal, quinoa, and brown rice. As always, speak with your doctor before making significant dietary changes.

3. Mindful Eating

Stress can trigger IBS symptoms, so it’s important to practice mindful eating to reduce anxiety and promote relaxation. This means taking your time to enjoy your food, chewing slowly, and avoiding distractions like electronics.

If you’re feeling stressed before eating, take a few deep breaths or try some gentle stretches to calm your body and mind. This can help reduce symptoms and promote better digestion.

4. Exercise

Exercise has numerous health benefits, and it can also help ease IBS symptoms. Physical activity promotes bowel regularity, which can help reduce constipation and bloating.

Additionally, exercise can help reduce stress and anxiety, which are common triggers for IBS. Try to get at least 30 minutes of moderate exercise each day, such as brisk walking or biking. You may find that exercising in the morning or after a meal helps stimulate bowel movements and promote healthy digestion.

In Conclusion

Irritable bowel syndrome can be challenging, but there are natural ways to improve symptoms and make the condition more manageable.

By incorporating probiotics, low-FODMAP foods, mindful eating, and exercise into your routine, you can help reduce abdominal pain, bloating, and other common symptoms associated with IBS.