Inflammatory bowel diseases (IBDs), such as Crohn’s disease and ulcerative colitis, affect millions of people worldwide.

These chronic conditions cause inflammation in the digestive tract, leading to symptoms like abdominal pain, diarrhea, fatigue, and weight loss. While IBDs have no known cure, making certain lifestyle changes can help prevent flare-ups and improve overall well-being. Here are 15 simple changes you can make today to reduce the risk of developing inflammatory bowel diseases.

1. Eat a Healthy and Balanced Diet

The food you eat plays a crucial role in maintaining a healthy gut. Incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet.

Avoid processed foods, excessive sugar, and saturated fats, as they can trigger inflammation in the gut.

2. Stay Hydrated

Proper hydration is essential for healthy digestion. Drink an adequate amount of water throughout the day to keep your digestive system functioning optimally.

Avoid excessive consumption of sugary beverages and alcohol, as they can contribute to gut inflammation.

3. Include Probiotics in Your Diet

Probiotics are beneficial bacteria that promote a healthy gut microbiome. Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi into your diet. Alternatively, you can opt for a high-quality probiotic supplement.

4. Limit Stress

Stress has been linked to exacerbating symptoms of inflammatory bowel diseases. Practice stress-management techniques like deep breathing exercises, meditation, yoga, or engaging in hobbies to reduce stress levels and promote overall well-being.

5. Exercise Regularly

Regular physical activity has numerous health benefits, including improved digestion. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Consult with your healthcare provider to determine the best exercise routine for your specific needs.

6. Get Enough Sleep

Inadequate sleep can negatively impact your immune system and digestive health. Aim for 7-8 hours of quality sleep each night. Establish a bedtime routine and create a comfortable sleep environment to improve sleep quality.

7. Quit Smoking

Smoking not only increases the risk of developing inflammatory bowel diseases but also worsens the severity of symptoms. If you smoke, seek assistance to quit smoking and improve your overall health.

8. Limit NSAID Usage

Nonsteroidal anti-inflammatory drugs (NSAIDs) can irritate the lining of the digestive tract, potentially triggering inflammation.

If possible, limit the use of NSAIDs or choose alternative pain relief options after consulting with your healthcare provider.

9. Practice Good Hygiene

Practicing good hygiene, such as washing your hands regularly and avoiding contact with infectious individuals, can help prevent infections and reduce the risk of developing inflammatory bowel diseases.

10. Limit Alcohol Consumption

Excessive alcohol consumption can disrupt the balance of gut bacteria and contribute to gut inflammation. Limit your alcohol intake and enjoy alcoholic beverages in moderation, if at all.

11. Maintain a Healthy Weight

Being overweight or obese increases the risk of developing inflammatory bowel diseases. Maintain a healthy weight through a balanced diet and regular exercise.

12. Stay Up-to-Date with Vaccinations

Ensure you are up-to-date with all necessary vaccinations, including those for gastrointestinal infections. Vaccinations can help prevent infections that may trigger or worsen inflammatory bowel diseases.

13. Monitor Food Triggers

Pay attention to your body and identify any specific foods that trigger or worsen your symptoms. Common triggers include spicy foods, dairy products, gluten, and certain gas-producing foods.

Consider keeping a food diary to track and eliminate these triggers from your diet.

14. Don’t Ignore Symptoms

If you experience persistent digestive symptoms like abdominal pain, changes in bowel movements, or unexplained weight loss, seek medical attention promptly. Early diagnosis and treatment can help manage inflammatory bowel diseases effectively.

15. Follow Your Doctor’s Advice

If you have already been diagnosed with an inflammatory bowel disease, it is crucial to follow your doctor’s advice regarding medication, lifestyle modifications, and regular check-ups.

Adhering to your treatment plan can help prevent flare-ups and maintain a good quality of life.