Irritable bowel syndrome (IBS) is a common digestive disorder that affects millions of people around the world. Symptoms of IBS can include bloating, abdominal pain, constipation, and diarrhea.

While the causes of IBS are not fully understood, there are several lifestyle changes that have been shown to lower the risk of developing the condition. This article will explore three methods for lowering your risk of IBS by up to 61%.

Method 1: Dietary Changes

Diet plays a significant role in the development of IBS. Some studies have shown that people who consume a diet high in saturated fat, sugar, and refined carbohydrates are more likely to develop IBS than those who follow a healthier diet.

To lower your risk of IBS, here are some dietary changes you can make:.

1. Increase Your Fiber Intake

Fiber is essential for maintaining healthy bowel movements and reducing the risk of constipation. Foods that are high in fiber include fruits, vegetables, legumes, and whole grains.

Aim to consume at least 25 grams of fiber per day, and gradually increase your intake over time to avoid digestive discomfort.

2. Limit Your Intake of FODMAPs

Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) are a group of carbohydrates that are poorly absorbed by the small intestine. For some people, consuming foods that are high in FODMAPs can trigger symptoms of IBS.

Foods that are high in FODMAPs include wheat, onions, garlic, beans, and some fruits. To lower your risk of IBS, try reducing your intake of these foods or eliminating them from your diet altogether.

3. Consider Probiotic Supplements

Probiotics are live bacteria that can help promote digestive health. Some studies have shown that taking probiotic supplements can reduce symptoms of IBS, although more research is needed to confirm this.

If you’re considering taking a probiotic supplement, talk to your healthcare provider first.

Method 2: Stress Management Techniques

Stress is another factor that can contribute to the development of IBS. When you’re under stress, your body releases hormones that can disrupt the digestive process and trigger symptoms of IBS.

To manage your stress levels and lower your risk of IBS, consider trying the following techniques:.

1. Mindfulness Meditation

Mindfulness meditation involves focusing your attention on the present moment and observing your thoughts and feelings without judgment. This technique has been shown to reduce the symptoms of IBS, as well as lower stress levels in general.

Consider attending a mindfulness meditation class or using a meditation app to get started.

2. Exercise

Exercise is another effective way to manage stress levels and reduce the risk of IBS. Physical activity releases endorphins, which are natural feel-good chemicals in the brain.

Aim to get at least 30 minutes of moderate-intensity exercise per day, such as brisk walking, cycling, or swimming.

3. Deep Breathing

Deep breathing is a simple technique that can help calm your body and mind when you’re feeling stressed. To do deep breathing, sit or lie down in a comfortable position and inhale deeply through your nose for a count of four.

Hold your breath for a count of four, and then exhale slowly through your mouth for a count of six.

Method 3: Medications

If you’re at high risk of developing IBS, your healthcare provider may recommend medications to help prevent the condition. Some common medications used to prevent IBS include:.

1. Antidepressants

While antidepressants are primarily used to treat depression, some types of antidepressants have been shown to reduce symptoms of IBS.

These medications work by regulating the levels of serotonin in the brain, which can also affect the digestive system.

2. Prokinetics

Prokinetic medications are used to improve the motility of the gastrointestinal tract. These medications work by increasing the contractions of the smooth muscle in the digestive system, which can help reduce symptoms of IBS.

3. Antibiotics

Some healthcare providers may prescribe antibiotics to people with IBS, particularly those with diarrhea-predominant IBS. The antibiotics work by reducing the levels of bacteria in the gut, which can help reduce symptoms of IBS.

Conclusion

While the causes of IBS are not fully understood, there are several methods you can use to reduce your risk of developing the condition.

By making dietary changes, managing your stress levels, and taking medications if necessary, you can lower your risk of IBS by up to 61%. Talk to your healthcare provider to learn more about how you can reduce your risk of IBS and maintain a healthy digestive system.