How to manage IBS symptoms

Tip 1: Handle Stress

Most people with IBS experience stress-related symptoms which often trigger IBS flare-ups.

 

Tip 2: Progressive Muscle Relaxation

 

Tensing the muscles all over your body before releasing in order will relax your mind as well. Tense the muscles on your face and hold the tensed muscles for 5-10 seconds each time before allowing each muscle to relax. Once you are done with your face, do the same thing for other parts of your body and eventually finish the exercise at your feet.

 

Tip 3: A biofeedback machine helps you reduce muscle tension and slows down your heart rate, while training you in the controlling of certain bodily processes.

 

 

Tip 4: Find More Fiber

 

Adjusting your diet can help you to cope with IBS. Incorporating more fiber into your meals and help you to ease gastrointestinal symptoms. However, you should be careful in making adjustments by increasing your fiber intake gradually over a few weeks.

 

Tip 5: Avoid the following Foods

 

Some foods are known to worsen the symptoms of IBS.

 

Try to avoid the following:

 

    Beans
    Dairy products
    Broccoli
    Cabbage
    Sweeteners such as sorbitol or mannitol
 

 

Tip 6: Steer clear of these beverages

Some fluids can bring more distress to your digestive system than others:

    Alcoholic drinks
    Coffee, tea and other caffeinated drinks
    Carbonated drinks like soda