Being diagnosed with Irritable Bowel syndrome can prove to be a big hindrance in our daily lives. If one morning you wake-up early and plan to go for a long jog, but then you remember the type of situation you would face if you have to go to the toilet during your jog. This article is going to advise you how to manage your condition and even provide some natural remedies for it.
In America, around 15%-20% of the entire population which is estimated to be around 60 million suffers from this discomforting condition known as irritable bowel syndrome. Almost everyone faces some symptoms of IBS which includes Diarrhea, cramps, bloating, stomach pain, and constipation. There are even some cases where people experience all these symptoms. Be it antidepressants, Metamucil, or sedatives, no matter what medications the doctor gives you, very few have been successful in curing you.
The key to managing IBS is gut health
Maintaining your gut health and improving your digestion are the key steps to manage your IBS. There is no point in taking medication if your symptoms are going to re-appear later. When you’re unable to manage your IBS which hinders you from your life you tend to get into a depressive state. So, practice mental exercises, meditation, etc. as these can make a big difference in your life.
Having a healthy gut will be of great help in managing your IBS. There are 2-4 kinds of bacteria present in our gut. The bad bacteria are one, which causes IBS and also constantly causes a stomach upset. However, there is another extremely dangerous bacteria which causes intense diarrhea and food poisoning due to eating stale or bad food. There are also two types of good bacteria present in our gut – Probiotic and prebiotic.
Prebiotics and probiotics
The long lasting permanent bacteria which occupy our gut are prebiotics. They help good bacteria and probiotics in surviving. For the survival of probiotics a constant level of prebiotic has to be present. IBS is usually caused by the invasion of the small intestine by the common bad bacteria.
You should be aware that physical conditions do not cause IBS as it is a functional disorder. IBS is usually caused by parasites and food allergies, but it can also be caused by a decrease in the level of minerals and digestive enzymes. A poor diet, improper eating timings and bad eating habits usually increase IBS.
Tips on managing IBS
Avoid gluten: You should start a diet which avoids gluten products like wheat items. Even oats, barley, and rye contain gluten. Although gluten does not affect every person suffering from IBS, you first learn to know more about your syndrome before consuming gluten. Try everything in the dietary chart and make a diet plan which is suitable to you and your syndrome.
Parasites: You should get a check-up to identify whether you contain a parasite like ‘giardia’ which simulates IBS.
Adapt your diet to your biochemistry: A normal diet should consist of 30% fats, 30% carbs and 40% protein. But the ratio will be different as different body types require a definite amount of nutrition. Your body may require more fats and proteins while a less quantity of carbs. In these situations the best person who can formulate a diet most suitable for your body is a nutritionist. It is necessary to differentiate between healthy carbs provided by veggies and grain carbs which change into sugar. IBS can be mostly irritated by an unsuitable diet.
Avoid processed food: Fruits, vegetables and unprocessed foods is something which you should rely on when you’re suffering from IBS. If you are lactose intolerant, you should completely avoid milk.
Avoid spicy food: IBS symptoms can also be activated by consuming foods containing capsaicin and items which are spicy.
Avoid smoking: IBS can also be triggered by smoking and alcohol consumption as they lead to several digestive problems.
Natural remedies for IBS
The first line of defense against any inflammation formed in your stomach is provided by prebiotics. Bananas, onions, dandelion, flaxseed, konjac root, seaweed, green apple , Jerusalem artichokes and garlic are vegetables which are extremely rich in prebiotics.
Prebiotics are similar to probiotics like lactobacillus helps in our digestion. Prebiotics are consumed by the good bacteria to increase their defensive function against bad harmful bacteria.Kefir, sauerkraut, miso soup, Greek yogurt, kimchi, apple cider vinegar, kombucha tea, cottage cheese, and goats milk cheese are all rich in probiotics.
Natural remedies for IBS symptoms are fennel seeds because they contain properties which decrease bloating and intestinal spasms. The formation of mucus is also prevented by it. You can crush a tablespoon of fennel seed and stir it in boiled water. Let it soak for 10 minutes and drink it three times a day, every day.
Flax seed are also good for IBS symptoms as they contain omega 3 fatty acids and alpha lineolic acid (ALA). A few tablespoons everyday will be good for you.
Another natural remedy for IBS is ginger as it has properties which decrease bloating and removes gas from our system. It also acts as a muscle relaxant and contains anti-inflammatory properties. Add a tea spoon of grated ginger into hot water. Let it soak for about 10 minutes and then filter it out before stirring it with honey and then drinking it 3 times in a day.
Diarrhea and IBS symptoms relieved chamomile as it is famous for its tannin and antispasmodic properties. Brew chamomile leaves for 15 minutes and filter it. Add a few drops of lemon juice and the drink it thrice a day.
Increase your intake of fiber
IBS can be controlled even when you’re suffering from Diarrhea and constipation by increasing your consumption of fiber. For treating IBS a very good fiber supplement would be “Psyllium”. It increases the quantity of stool and has properties which reduce movement of the bowels.
We would however, advise you to use organic Psyllium rather than using an inorganic one. Rich fiber can also be provided by having a diet consisting of only vegetables and fruits. A good amount of fiber can also be provided by oats.
To manage your condition Natural remedies for IBS can be extremely helpful but it is also necessary that you start living a healthy and clean lifestyle and keep maintaining it by eating at a fixed time, exercising daily and avoiding the food which could worsen your condition.
You may not believe it but yoga, meditation, and EFT (Emotional freedom technique) may help your IBS because it helps in removing your emotional distress and calms the mind.