3 things to try if you suffer from IBS

27 July, 2023 / words by IALH Editorial Team

Written by Cloé Vaz-Wiggins

Image by @__Jamjane

Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder that affects millions of people worldwide. It is characterized by a combination of abdominal pain, bloating, and changes in bowel habits, such as diarrhea, constipation, or both. While those who suffer from IBS are well aware of the challenges it presents, it is also essential for others to understand and empathise with the condition to provide support and a conducive environment for those affected.

Here are three things that both people who suffer from IBS and those who do not can understand and implement to support better management of the condition:

1) Mindful eating

Eating mindfully is a practice that can benefit everyone, including those with IBS. For individuals with this condition, certain foods can trigger symptoms and exacerbate discomfort. Mindful eating involves paying close attention to what and how you eat, taking note of how different foods affect your body. Here are some aspects of mindful eating:

– Slow down: Chew your food thoroughly and eat at a relaxed pace. Rushing through meals can lead to swallowing air, which can contribute to bloating and gas
– Identify trigger foods: Keep a food diary to track your meals and symptoms. This can help pinpoint specific trigger foods or patterns that worsen symptoms. Common triggers include high-FODMAP foods, spicy or greasy dishes, and caffeine.
– Portion control: Avoid overeating, as large meals can put additional strain on the digestive system and trigger IBS symptoms. Opt for smaller, more frequent meals to support digestion.

2) Stress management

Stress and IBS are closely connected through the gut-brain axis. Stress and anxiety can exacerbate IBS symptoms, while the discomfort and unpredictability of IBS can, in turn, create stress. Both individuals with IBS and those without can benefit from stress management techniques to support overall well-being:

– Meditation and relaxation: Engage in mindfulness practices, such as meditation or deep breathing exercises, to reduce stress and promote a sense of calm.
– Regular exercise: Physical activity is known to alleviate stress and boost mood. Find an exercise routine that you enjoy and incorporate it into your daily or weekly schedule.
– Adequate rest: Ensure you get enough sleep and establish a consistent sleep routine. Sufficient rest helps the body and mind recover from daily stressors.

3) Open communication and empathy

For those who do not suffer from IBS, it is crucial to empathize with those who do. IBS symptoms can be unpredictable and may lead to discomfort and embarrassment for those affected. Here are some ways to foster understanding and empathy:

– Listen without judgment: When someone with IBS opens up about their struggles, be a supportive listener. Avoid making dismissive comments or suggestions that may undermine their experiences.
– Educate yourself: Take the time to learn about IBS and its symptoms. This can help you understand the challenges faced by those with the condition and contribute to a more empathetic response.
– Respect dietary needs: If you are hosting or preparing food for someone with IBS, be mindful of their dietary restrictions and sensitivities. Offering suitable options can make them feel included and supported.

By adopting mindful eating practices, prioritizing stress management, and fostering open communication and empathy, both individuals with IBS and those who do not can work together to create a more inclusive and supportive environment. Empowering individuals with IBS to manage their condition effectively can lead to improved well-being, a better quality of life, and a stronger sense of community for everyone involved.


IALH Editorial Team


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