3 Diet and Health Tips for Managing IBS
Irritable Bowel Syndrome (IBS) is a common digestive condition that can cause substantial discomfort and significantly affect daily life.
While there is no cure for IBS, there are many ways to manage the symptoms and improve quality of life. Early diagnosis and a personalized treatment plan are crucial.
“We make the diagnosis mainly based on symptoms,” says Dr. Laurence Bailen, chief of gastroenterology at Newton Wellesley Hospital. “There are criteria called the Rome criteria, developed by a worldwide group of experts.”
Here are three essential tips for managing IBS:
1. Follow a Low FODMAP Diet
One of the most effective ways to manage IBS symptoms is by following a low FODMAP diet. FODMAPs are certain carbohydrates that are difficult for the gut to digest, leading to bloating and discomfort.
“One of the main diets that has been shown to be beneficial is the low FODMAP diet,” says Dr. Bailen. “By eliminating high-FODMAP foods and focusing on lower FODMAP options, symptoms of abdominal discomfort and bloating can improve.”
Some common high-FODMAP foods to avoid include onions, garlic, and certain sweeteners. By making these changes, many people with IBS find relief from their digestive issues.
2. Practice Stress Management
Stress is a known trigger for IBS symptoms, so incorporating stress-relief techniques can be helpful. Practices like yoga, meditation, and acupuncture can reduce stress and help calm the gut-brain connection, which is often disrupted in IBS.
Speaking with a therapist can also provide coping strategies to manage stress effectively.
According to Bailen, reducing stress alongside dietary adjustments can significantly improve the quality of life for IBS sufferers.
3. Avoid Trigger Foods
Certain foods, especially those high in fat, can worsen IBS symptoms.
“In general, avoid foods with high-fat content,” says Dr. Bailen. “Fried, oily, and greasy foods are typically hard for the gut to digest and absorb.”
Additionally, artificial sweeteners and high-fat meals can exacerbate symptoms.
Many people with IBS are also sensitive to lactose. “Lactose intolerance is common and can worsen IBS symptoms,” Bailen adds. Recognizing your personal triggers and modifying your diet accordingly can help prevent flare-ups.
By incorporating these tips—following a low FODMAP diet, managing stress, and avoiding trigger foods—you can better manage IBS and enhance your digestive health.
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