Irritable Bowel Syndrome or IBS is a common digestive disorder that causes discomfort and pain in your stomach. It’s a chronic condition that commonly affects women and requires a long-term approach to manage symptoms.

Although IBS is not curable, there are techniques and lifestyle changes that can reduce your risk for developing symptoms and decreasing the intensity of flare-ups.

Technique 1: Avoid Trigger Foods

One of the most important techniques for reducing your risk for IBS is to avoid trigger foods. The foods that trigger IBS vary from person to person, so it’s essential to monitor the foods you eat to identify your triggers.

Typically, common culprits that trigger IBS include:.

Caffeine
Processed foods or foods high in fat
Alcohol
Spicy food
Fried food
Carbonated drinks
Dairy products
Foods high in sugar

Your body may also be sensitive to other foods that are not on this list. To find out which foods trigger your IBS, you should keep a food diary, which records what you eat and how you feel after eating.

You can then identify which foods cause discomfort or an IBS flare-up and eliminate them from your diet.

Technique 2: Exercise Regularly

Exercise is an effective technique for reducing your risk for IBS. Regular exercise helps improve bowel movements and reduces stress levels. Stress can exacerbate IBS symptoms, so reducing stress can help reduce IBS flare-ups.

Aim to exercise for at least 30 minutes a day, five days a week, to boost your physical and mental health.

You don’t need to do anything strenuous either; exercise that involves movement, such as walking, yoga, or swimming, can have a significant impact on reducing IBS symptoms.

Just ensure you find an exercise that works for you and that you can adhere to consistently.

Technique 3: Manage Your Stress Levels

Irritable Bowel Syndrome is a condition that can be triggered by stress. When you’re under stress, your body’s digestive system can’t function correctly, which can lead to discomfort, bloating, and pain.

Therefore, you should learn to manage your stress levels to reduce your risk for IBS.

There are different techniques you can use to manage stress, such as meditation, deep breathing, and mindfulness.

You may also find that engaging in relaxing activities, such as reading, listening to music, or taking a hot bath, can help you manage stress levels. It’s essential to find activities that work for you and that you enjoy.

Final Thoughts

Irritable Bowel Syndrome is a chronic condition that affects millions of people worldwide. Although there’s no cure for IBS, there are techniques and lifestyle changes you can make to manage your symptoms and reduce your risk for flare-ups.

We recommend: avoiding trigger foods; exercise regularly; and manage your stress levels. These techniques can have a significant impact on reducing your IBS symptoms and improving your overall digestive health.