7 Surprising Ways to Improve IBS Naturally
Irritable bowel syndrome (IBS) is a set of intestinal symptoms like abdominal pain, cramps, diarrhea/constipation, gas, and bloating that usually occur together for unknown reasons. Experts suggest that IBS might be provoked by certain food-triggers. But this condition is different for everyone and food-triggers can vary.
IBS is common in the U.S. - about 10 to 15 percent of the adult population suffers from IBS symptoms. The main risk factors of IBS include age, family history, chronic stress, food sensitivities, and medications.
The good news is that irritable bowel syndrome doesn’t increase your risk of other intestinal conditions like Crohn's disease, ulcerative colitis, and colon cancer. Unclear causes of this syndrome make it difficult to manage IBS. Fortunately, experts have found some ways that can help you with irritable bowel:
1. Try psyllium powder
Psyllium powder is a supplement that contains soluble fiber. It’s often used for reducing IBS symptoms. Psyllium powder helps manage the symptoms of all three types of irritable bowel syndrome. If you have frequent constipation or diarrhea, psyllium powder can eliminate it by promoting better bowel movements.
2. Try peppermint oil
Peppermint oil is a popular remedy for managing many symptoms like headaches, muscle pain, nausea, and IBS symptoms. The oil is especially helpful in reducing bloating and gas.
In a study published in July 2014, scientists have found that peppermint oil improved abdominal pain in people with IBS. But it’s important to use peppermint oil with caution since it can worsen heartburn. If you want to try peppermint oil, consult your healthcare provider first.
3. Improve your diet
The best diet for IBS patients is a diet full of the cleanest fruits and vegetables. It’s also important to eat more whole grains, like oats, quinoa, and wild and black rice, and cut down foods rich in artificial sweeteners, sugar, and trans fat, for instance, fatty meats, candy, processed foods, soda, and margarine.
If dietary changes don't work, limit dairy products and gluten-containing foods and see how that impacts your gut health. You can try keeping a food diary, this will help you identify your food-triggers and manage IBS.
4. Try acupuncture
Acupuncture is beneficial to people with IBS who suffer from frequent constipation. Acupuncture helps the bowels work more actively. This technique involves inserting thin needles into the skin at trigger points. This helps balance the body’s energy.
Acupuncture might calm down your autonomic nervous system that's responsible for the regulation of your gastrointestinal tract.
5. Start taking probiotic supplements
A probiotic supplement might be a good option for you since some IBS symptoms are associated with the poor gut microbiome. Researchers have found that probiotic supplements lower pain severity caused by irritable bowel syndrome.
Probiotics can fill your gut with good bacteria that might improve your bowel function. Try combining a probiotic supplement with lactobacillus and bifidobacteria.
6. Try deep breathing exercises
IBS is generally driven by stress. If you notice that your IBS symptoms are getting worse each time you get exposed to stress, deep breathing exercises can help. This technique might calm down the gut nerves that are misfiring.
People who practice deep breathing techniques can reduce their IBS symptoms significantly.
7. Try L-glutamine
IBS can make your intestine walls weaker creating small holes. Over time, these holes might be filled with endotoxins called lipopolysaccharides that will negatively affect your overall health.
This process usually causes overall inflammation which can make your IBS worse. L-glutamine supplement might help here. L-glutamine is an amino acid that can relieve all major IBS-related symptoms.
IBS is a complicated disorder making it difficult to find the right remedies. The more trials you make, the higher your chances to relieve irritable syndrome and have a healthy gastrointestinal tract. Work with your doctor and ask about the options you want to try.