Irritable Bowel Syndrome doesn't have a cure but there are things that can be done to help ease the symptoms naturally.
This IBS Awareness Month Nutritional Therapist, Natalie Lamb offers her top tips on how to beat IBS the natural way.
Table of Contents
1. Identify your intolerances
Everyone has different triggers when it comes to IBS symptoms, so it's important that you identify your intolerances and know the foods to avoid. The most common food groups are dairy and grains, especially wheat.
If you're trying to figure out which foods could be upsetting your digestive system you should keep a food diary and write down everything you eat and how it makes you feel straight away and afterwards. This can help you figure out what foods cause the worse symptoms.
2. Stear clear of gassy products
There are certain foods that release gas which can lead to bloating, so it might be best to avoid these things. Things like onions, garlic, leeks, cauliflower and cabbage all have fermentable sugar which can lead to the bloating.
3. Choose soluble fibre
Soluble fibre is the best option over bran fibre which can be harsh on the stomach. Soluble fibre foods include linseeds, ripe fruit, carrots, lettuce, celery and rolled oats. These will be a lot more tolerable on the stomach.
4. Peel your vegetables
Your body can break down vegetables a whole lot easier if they're peeled and cooked well in recipes such as soups and stews. You might find it easier on the stomach to limit how many vegetables you eat at one time.
5. Avoid alcohol and caffeine
The stimulants, caffeine and alcohol, can really irritate the gut, so cutting down is the best option for a healthy and happy gut. Choose herbal teas instead and if you are drinking alcohol avoid any that's too gassy, as it'll only bloat you further.
6. Avoid stress as much as you can
Stress has become such a prevalent part of our everyday lives, but it has been found that stress can worsen IBS symptoms. It might be worth trying mindfulness or meditation to help ease your stress levels.
[amazon box="B004SGO4DG"]