- 1
Pasta is a soluble fiber food and is easy on your digestive tract.Pasta a la Carbonara image by Yvonne Bogdanski from Fotolia.com
Make soluble fiber foods such as oatmeal, barley, quinoa, potatoes and pasta the cornerstone of your diet.
Soluble fiber foods will calm your digestive tract and help with constipation and diarrhea. Other good sources of soluble fiber foods are breads, rice and peeled fruits. - 2). Reduce your intake of fatty foods, animal products especially red meat and dairy, caffeine, sugar-free sweeteners, chocolate, carbonated drinks and alcohol.
Fats and animal products are one of the biggest triggers of IBS symptoms, so avoid them as much as possible. - 3
Fruits are mostly carbohydrates with some protein and very little fat.fruits image by Marc CECCHETTI from Fotolia.com
Eat insoluble fiber foods such as fruits, vegetables, seeds and nuts after eating a larger quantity of soluble fiber foods to prevent IBS discomfort. Avoid eating insoluble fiber foods on an empty stomach.
Insoluble fiber foods are some of the most nutritious foods on Earth and are part of a balanced diet, so you want to eat as much as possible in a controlled manner. For example, instead of eating insoluble fiber foods like fruits and vegetables in their raw form, try using them in soups, dips, breads and drinks so the insoluble fiber will be broken down and less problematic for those with IBS. - 4). Refrain from eating foods at extreme temperatures at the same meal, i.e. cold drink with ice along with steaming hot soup.
- 5). Eat smaller frequent meals instead of three large ones during the day and at regular times to regulate your bowel movements. Do not skip meals.
- 6
Meditation can mean sitting quietly and focusing on your breath.yoga image by Jorge Casais from Fotolia.com
Reduce stress with yoga, meditation, massage or hypnosis. While stress does not cause IBS, it will likely worsen your symptoms. - 7
Running can help relieve the symptoms of IBS.run in the forest image by jeancliclac from Fotolia.com
Exercise regularly and often. If you have been inactive, start gradually. Regular vigorous exercise will help with normal intestinal contractions as well as depression and stress. - 8
glass of water image by Alexandra Gnatush-Kostenko from Fotolia.com
Drink plenty of water everyday. Alcohol and caffeinated drinks can worsen diarrhea, while carbonated drinks can produce gas. In addition as previously mentioned, juices contain high amounts of fructose which can also produce gas. - 9). Consult your doctor on rare cases when lifestyle changes are not enough to relieve or control your IBS. She may suggest anything from fiber supplements, antibiotics and anticholinergic medications, to medications specifically for IBS such as Alosetron (Lotronex) and Lubiprostone (Amitiza).
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