Having Irritable Bowel Syndrome can be tough, it can leave you feeling uncomfortable, overweight, gassy, and generally pretty horrible and the worst of it is that it usually strikes at the worst time possible. If you suffer from IBS I’m sure that you are well aware just how badly timed a flare up can be, the middle of a wedding, a party or even when you are getting intimate. A friend of mine was talking with me the other day about diet changes that us IBS sufferers can make along with other things that can help to avoid the problems that IBS can cause. I thought I’d share these tips with you as they have helped me greatly.
Avoid the Common Diet Triggers
Nobody likes cutting out tasty food from their diet but if you want to avoid paying the penalty for it afterwards then that is exactly what you need to do. There are some triggers which will be individual to you but there are some very common triggers which are cause problems in the large percentage of IBS sufferers and you should start by losing them from your diet. The key culprits are things like bread and cereals that are made with refined grains, processed foods, alcohol and coffee, high-protein foods and dairy products within which cheese can be the absolute devil. Depending on your sensitivity, you can introduce a little of each of these into your diet, but only a small amount, if it causes you problems after eating then don’t run the risk and look for alternatives.
Help The Constipation
Being constipated is by far the worst problem that your IBS can cause and it can lead to a lot of discomfort and even pain. In order to counteract the constipation you should be looking to increase your fiber intake, for a healthy bowel you should be aiming for around 25 grams per day if you are a woman and 38 grams per day if you are a man. You should also be aiming to eat fruits like plums and prunes which can help you to stay ‘regular’ and drinking lots of water every day can also help you overcome constipation.
Lower Stress Levels
It is not just what you put into your stomach that can cause you problems with IBS, IBS triggers can also be brought on by stress levels. In order to lower your stress levels you could look into doing something like yoga or meditation which can help you to feel more relaxed and better able to cope with stress. Any form of breathing exercise can significantly reduce your stress levels and leaving you feeling fitter, healthier, more positive and more importantly, symptom-free. Try to think about what areas of your life are causing you the most stress or the activities which you undertake that can cause an IBS flare up, once you have highlighted where the stress begins, you can start to eliminate it from your life.