10th Dec 2020

7 Things That Will Help You Improve Your IBS Naturally

Irritable bowel syndrome (IBS) is a condition that’s characterized by frequent gas, bloating, abdominal pain, and diarrhea or constipation. 

Scientists still don't know the exact cause of IBS and it possibly occurs due to several factors. But the good news is that IBS isn't an inflammatory disease like Crohn's disease or Ulcerative Colitis, which can permanently damage your intestines and provoke long-term health complications.

Fortunately, dietary changes can help reduce symptoms of IBS. But it’s important to understand that not everyone's problems are triggered by the same foods, therefore IBS management will include some trial and error. 

Finding the right things for managing IBS is a big deal. As you learn ways to relieve your symptoms like diarrhea and constipation, you're likely to get overwhelmed by the long list of foods you should avoid. To manage irritable bowel syndrome you need to eliminate certain products and try things that help improve gut health. We’ve collected some tips to keep IBS at bay: 

1. Drink plenty of water 

Since people with IBS should eat plenty of fiber, they also need to get more water. Fiber requires water, so consider consuming at least 8-10 cups of water daily or other fluids like herbal teas or sugar-free squash. People with diarrhea should make sure they are replacing these lost fluids. Drinking water can also help combat constipation.

2. Consider taking probiotics

Probiotics don’t work for everybody, but they help lots of people suffering from irritable bowel syndrome. Probiotics will help you improve your gut microbiome. The good bacteria in probiotics fight 'bad' bacteria for space in the gut, meaning there are fewer bad bacteria. This makes a gut flora healthier, improves digestion, and relieves bloating and diarrhea. Monitoring symptoms will help you identify whether you benefit from probiotic supplements.  

3. Try limiting alcohol and carbonated drinks 

Carbonated drinks and alcohol can exacerbate diarrhea and other IBS symptoms. Reduce your intake of these beverages to improve your condition. Have at least two alcohol-free days each week and no more than two drinks each day.

4. Reduce consumption of high-fat foods 

Some people with IBS notice that high-fat foods are hard to digest and can provoke symptoms of diarrhea. That’s why lowering fat in the diet might help:

• Avoid high-fat meat products like sausages and pie.
• Cut off cakes, biscuits, chocolates, and pastries.
• Eat tomato-based sauces rather than creamy sauces.
• Use lower-fat dairy foods like low-fat yogurt, cottage cheese, and semi-skimmed milk.
• Cut off visible fat from meat and choose leaner cuts of meat.
• Try different cooking methods such as steaming, boiling, grilling, and poaching rather than frying.

5. Eat less foods rich in resistant starches 

Resistant starches negatively affect digestion in the gut. They provoke gas, bloating, and diarrhea. People with IBS react to smaller doses of resistant starches than those who don't have IBS. Lowering intake of resistant starches can also relieve diarrhea. Reduce your intake of the following foods:

• Foods that have been cooked and left out to cool.
• Processed foods like chips, pizza, biscuits, cakes, breakfast cereals.
• Ready meals.
• Whole grains, pulses, sweetcorn, green banana, and muesli that contains bran.
• Partially baked bread - for example, garlic bread or pizza bases.
• Dried pasta (use fresh instead).
• Pastry.
• Savoury snacks.

6. Avoid sorbitol 

Our bodies poorly digest sorbitol. Plus, it possesses a laxative effect when it enters the colon and can provoke bloating and diarrhea. People with IBS are quite sensitive to sorbitol. Sorbitol is contained in artificial sweetener, low-sugar sweets, beverages, and gum. 

7. Limit your fructose intake 

Fructose often provokes diarrhea in people with IBS, especially when eaten in large quantities. Plus, it is fermented in the colon, and gases are produced, which results in gas and bloating in some people with irritable bowel syndrome. Try limiting fruit intake to no more than three portions each day.