If you suffer from irritable bowel syndrome (IBS), you know how frustrating and uncomfortable the symptoms can be. Abdominal pain, bloating, constipation, and diarrhea can make everyday activities difficult, and they can be embarrassing to talk about.

Fortunately, there are several ways you can alleviate your IBS symptoms and improve your quality of life. Read on to learn more.

1. Change Your Diet

One of the most effective ways to manage IBS symptoms is by changing your diet. Keep a food diary to track which foods trigger your symptoms, and avoid or limit them. Common trigger foods include:.

Spicy foods
Fatty foods
Dairy products
Caffeine
Alcohol
Chocolate
Sugar substitutes like sorbitol and xylitol

Instead, try eating a diet rich in fiber. Fiber can help regulate bowel movements and prevent constipation. Good sources of fiber include:.

Whole grains
Fruits and vegetables
Legumes
Nuts and seeds
Psyllium

2. Manage Stress

Stress can worsen IBS symptoms, so learning how to manage stress is important. Meditation, yoga, and deep breathing exercises can help you relax. Regular exercise can also reduce stress levels.

Find an activity you enjoy, such as walking, swimming, or cycling, and make it a part of your routine.

3. Drink Plenty of Water

Dehydration can make constipation worse, so make sure you’re drinking enough water. Aim for at least eight glasses of water a day. Avoid carbonated beverages, as they can cause bloating and gas.

4. Try Probiotics

Probiotics are good bacteria that live in your gut. They can help regulate digestion and improve gut health. Probiotics can be found in foods like yogurt, kefir, and sauerkraut, or you can take them in supplement form.

5. Peppermint Oil

Peppermint oil has been shown to relax the muscles in the digestive tract and reduce bloating and gas. It’s available in capsule form, or you can add a drop of peppermint oil to a glass of water and drink it.

6. Ginger

Ginger has anti-inflammatory properties and can help relieve nausea and pain. You can add fresh ginger to your meals, or drink ginger tea.

7. Acupuncture

Acupuncture is an ancient Chinese practice that involves inserting needles into the skin at specific points. It’s thought to improve energy flow and relieve pain and other symptoms.

Some studies have shown that acupuncture may be effective in relieving IBS symptoms.