5 ways to help alleviate Irritable Bowel Syndrome symptoms

Although the root cause of irritable bowel syndrome (IBS) remains a mystery, there are a number of ways to help minimize or even prevent  the uncomfortable and often painful symptoms of this digestive disorder.  Such practices as tracking foods you eat and getting regular exercise can help lead you on to the road to smoother digestion and a happier tummy.

Pinpoint trouble foods

• Many people with IBS know from experience which foods trigger trouble. Common problem foods include alcohol, chocolate, caffeinated beverages, dairy products and sugar-free sweeteners such as sorbitol and mannitol. People who have problems with gas and bloating may be bothered by beans, broccoli, cabbage and cauliflower, too.

• For others, high-fat foods such as beef, lamb, pork, soybeans and wheat can cause intestinal pain. If you have IBS, pay careful attention to how you feel in the hours after eating these foods.

Track your symptoms and eliminate accordingly

• Write down the date, the type of symptoms you're having, and how long they last. Think specifically about what you ate (and how much) during the preceding day or two, any medications you took and what you were doing just before your discomfort began. After 14 days, look for patterns and start eliminating potential trouble foods. Wait and see if it helps.

Try a little fibre

• Conventional wisdom says that soluble fibre — the type found in beans, pears, barley and some fibre supplements — could firm up the stools of people with diarrhea, while soluble and insoluble fibre (the type found in whole wheat bread and many vegetables) would speed up bowels slowed by constipation. In one University of Pittsburgh study of 81 people with IBS, 26 percent reported less abdominal pain and bloating when they switched to a diet with more than 25 grams of fibre per day.

Take time to relax

• Progressive muscle relaxation eases stress, which in turn seems to reduce IBS pain sensitivity. In one small study from the State University of New York at Albany, people with IBS who practiced this technique daily for a month were five times more likely to experience improvement in pain and cramping than those who didn't use the technique.

• How to do it: sit or lie down in a comfortable place. Shut your eyes, breathe deeply, and imagine stress flowing out of your muscles. Beginning with your feet, tense each muscle group tightly, then let the tension go,  so that the muscles feel more relaxed than when you started. Move on to your calves, upper legs and all the way up to your neck, face and head.

Get daily exercise

• Intestinal activity often quiets during exercise, during which time your body shunts more blood to your legs and arms. It also may help to relieve stress and boost mood, making pain easier to cope with.

IBS can affect the quality of your daily life. If you notice changes in your digestive health such as cramping,  abdominal pain, bloating, gas, diarrhea and constipation, go see your doctor for a proper diagnosis.