10 Easy Tips to Manage IBS at Home

This article was authored by Kristina Zalnieraite, Licensed Dietitian and Head of Dietetics and Medical Affairs @ Guthealth.care. Do you need support with a symptom, condition or gut health goal? You can book a free online consultation with Kristina here.

Irritable Bowel Syndrome (IBS) is a common condition affecting the digestive system. It can cause symptoms such as stomach cramps and pain, bloating, gas, diarrhea, and constipation. These symptoms can be uncomfortable and sometimes embarrassing and affect daily life. Fortunately, there are simple ways to manage IBS at home. This article will provide ten easy tips to help you manage your symptoms and improve your quality of life.

1. Understand Your Triggers

One of the first steps in managing IBS is to understand what triggers your symptoms. Common triggers include certain foods, stress, and hormonal changes. Keeping a food diary can help you identify which foods might be causing problems. Write down what you eat and how you feel afterward. Over time, you will notice patterns that can help you avoid specific triggers.
To make this journey easier, we have prepared a FREE IBS symptoms tracker that you can download here.

2. Eat Smaller Meals

Eating large meals can sometimes make IBS symptoms worse. Try eating smaller, more frequent meals throughout the day. This approach can help your digestive system work more efficiently and reduce symptoms like bloating and stomach pain. Aim for three small meals and two to three healthy snacks each day.

3. Choose the Right Foods

Certain foods are more likely to cause IBS symptoms. These include dairy, carbonated drinks, alcohol, fatty and greasy foods, processed foods, spicy foods, excess sugar, specific artificial sweeteners, and certain carbohydrates known as FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides, and Polyols). Foods high in FODMAPs, like onions, garlic, and beans, can cause bloating, gas, and irregular bowel movements. If you have severe symptoms, choose low-FODMAP foods such as lean meats, berries, carrots, potatoes, lettuce, cucumber, and spinach to help reduce symptoms. A low FODMAP diet, which involves eliminating foods rich in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, is a scientifically-backed approach that has shown great results - statistically, 75% of people with IBS experience relief from their symptoms while following the Low FODMAP Diet. 

When considering a low-FODMAP diet, it’s crucial to understand that it is intended as a temporary dietary therapy to identify foods triggering symptoms and must be undertaken under the supervision of a registered dietitian trained in IBS management.

4. Stay Hydrated

Drinking enough water is important for overall health and can help with IBS symptoms, especially constipation. Aim to drink at least 8 cups of water a day. Staying hydrated helps keep your digestive system moving and can reduce bloating. If you have diarrhea, staying hydrated is even more crucial to replace the fluids you lose.

5. Manage Stress

Stress is a common trigger for IBS symptoms. Learning to manage stress can greatly improve your symptoms. Try relaxation techniques such as deep breathing, meditation, or yoga. Even simple activities like reading a book or taking a walk can help reduce stress and improve your IBS symptoms.

6. Exercise Regularly

Regular physical activity can help regulate your digestive system and reduce stress. Aim for at least 30 minutes of moderate exercise, such as walking or cycling, most days of the week. Exercise can also help you maintain a healthy weight, which is important for managing IBS.

7. Get Enough Sleep

Sleep is important for your overall health and can affect your IBS symptoms. Lack of sleep can make stress and digestive issues worse. Try to get at least 7-8 hours of sleep each night. Create a bedtime routine to help you relax and prepare for a good night’s sleep.

8. Try Probiotics

Probiotics are “good” bacteria that can help balance the bacteria in your gut. Some studies suggest that probiotics can help reduce IBS symptoms like bloating and gas. You can find probiotics in foods like yogurt and kefir or take them as supplements. Talk to your doctor about which probiotics might be best for you.

9. Limit Caffeine and Alcohol

Caffeine and alcohol can irritate the digestive system and worsen IBS symptoms. Try to limit your intake of coffee, tea, and alcoholic beverages. Opt for decaffeinated or herbal teas instead. If you choose to drink alcohol, do so in moderation and avoid mixers that are high in sugar or FODMAPs.

10. Seek Support

Living with IBS can be challenging, but you don’t have to manage it alone. Seek support from friends, family, or support groups. Talking about your experiences and sharing tips with others who understand what you’re going through can be very helpful. You can also work with a healthcare professional to create a personalized plan to manage your IBS.

Conclusion

Managing IBS at home is possible with the right strategies. By understanding your triggers, making dietary changes, staying active, and managing stress, you can reduce your symptoms and improve your quality of life. Remember that everyone’s experience with IBS is different, so it may take time to find the right combination of strategies that work for you. Always consult with a healthcare professional if you have concerns or need personalized advice.