IBS refers to irritable bowel syndrome. It is a condition characterized by unexplained abdominal discomfort or pain that is associated with changes in bowel habits. It includes gas, bloating, diarrhea, constipation and GI distress associated with psychological stress. By making changes in lifestyle and eating habits we can control the signs and symptoms of IBS.
Here the question arises: how can we control the IBS condition? What are the things which we can do to handle or control the IBS condition? There are certain things that help us in controlling the IBS are as follow:
- Avoid food items that trigger the symptom.
- Eat food that is high in fiber.
- Drink plenty of water.
- Do physical exercise regularly.
- Take sound sleep every day, which is 7-8 hours per day.
There are certain changes which we require to do in our eating habits also.
- High gas food items: In IBS bloating and gas are the common symptoms. We should eliminate those food items such as carbonated and alcoholic beverages, certain food items from our diet which creates gas and bloats in the stomach.
- Fiber supplements: Constipation is one of the symptoms of IBS. Taking supplements psyllium with fluids may help in giving relief from constipation.
- Gluten: Some people may develop sensitivity from gluten absorption. Eating gluten may cause stomach ache and diarrhea, therefore stopping the consumption of gluten-rich food like wheat, rye, barley, etc can give relief.
- FODMAPs: Some people are very much sensitive to certain carbohydrates (Cho) fructose, fructans, lactose and others are known as FODMAPs. FODMAPs are found in certain vegetables, fruits, grains, and dairy products.
- Probiotic and prebiotic: Include probiotic and prebiotic in your diet to improve the gut microflora like oats, flax seeds, Yakult, fermented food items like idli, dhokla, etc.
Apart from making changes in eating habits, we should also make some changes in our lifestyles also. There are certain things which we can do to improve the IBS condition:
- Eating at regular times: We should avoid skipping meals. Eating meals on time may help in regulating the bowel moments. If one is suffering from diarrhea, eating small frequent meals is the best solution for that. It makes that person feel better. On the other hand if one is suffering from constipation, eating large amounts of high fiber food may help the food to move through the intestine.
- Exercise regularly: Doing exercise regularly helps relieve depression and stress. It stimulates the normal contraction of the intestine and makes a person feel better.
- Avoid problems creating food: Try to avoid the food items which trigger the symptoms of IBS. Food like caffeine-containing drinks, spicy food, sometimes dairy products, fried food items like pakora, samosa, etc, foods high in sugar, may trigger the symptoms.
By doing these changes in the lifestyle and improving eating habits we can handle irritable bowel syndrome.