Irritable Bowel Syndrome (IBS) is a common digestive disorder that can cause abdominal pain, cramping, bloating, constipation, and diarrhoea. It affects around 3.2 million people in the United Kingdom, making it more common than Crohn’s disease or ulcerative colitis. IBS can be managed with lifestyle changes such as diet and exercise, but what types of foods should you eat? Should you avoid certain foods? And should you completely cut out certain activities? Let’s look at some evidence-based strategies to manage IBS symptoms with diet and exercise.
Increase fibre in your diet
Adding fibre is one thing that can help relieve some of the symptoms of IBS, such as constipation. Some good sources are lentils, beans, fruits, and vegetables. Many processed foods do not contain fibre so it's best to avoid these. One tip is also to increase your intake of nuts. Nuts contain healthy fats which will help keep your bowel movements moving at a regular pace.
Try smoothies
Fruit is a vital source of nourishment. Vegetables are abundant in folate, which aids in the production of serotonin, a chemical that regulates moods. Smoothies can include fruit and vegetables, making them a great way to get vitamins into your diet!
Eat slowly
Eating slowly is important for regulating blood sugar, curbing overeating, and decreasing discomfort and bloating, and it can also help you lose weight. Slowing down when you eat will also help regulate your bowel movements. Eating too quickly might lead to more discomfort because the stomach is not emptying as quickly. Try taking 20 seconds to chew your bite!
Stay hydrated
One of the best ways to stay hydrated is by simply drinking eight glasses of water every day. There are many benefits from staying hydrated such as improved mental performance, increased metabolic rate, decreased fat storage, fewer muscle cramps or soreness, better sex drive and a decrease in fatigue or tiredness. Drink at least two litres of water each day for an even better effect. You can also try hot lemon water which helps detoxify your body.
-Drink two cups after waking up in the morning -Drink two cups during breakfast/lunch/dinner -Drink two cups before going to bed at night
Hydrate throughout the day
There are many different fluids you can drink, including milk, water, or sports drinks. You must hydrate throughout the day because it will help to keep your bowels running smoothly. Drinking a full glass of fluid at each meal also helps increase fluid intake.
Next, you need to work on ways to naturally increase your fibre intake.
Use peppermint oil as a natural antispasmodic
Irritable bowel syndrome (IBS) is a chronic disorder, which causes people to experience abdominal pain, constipation, bloating and diarrhoea. Medical experts estimate that IBS affects as many as one in five people worldwide. While no medical cure exists for IBS, it can be managed with medication and lifestyle changes. The quickest way to alleviate IBS is through modifying your diet. Some foods will help calm down spasms while others will aggravate them.
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