IBS (irritable bowel syndrome) is a relatively common condition, but its triggers and symptoms vary from person to person. Some people struggle with regular episodes of diarrhea, while others find that they regularly experience constipation, or even a combination of the two. Many people also suffer with bloating and severe cramps. There are over-counter-medications for IBS symptoms, but they are not effective for everyone and can even bring unwanted side effects. The best approach to IBS treatment is firstly to identify your particular triggers so that you can adjust your lifestyle accordingly, but there are also several natural remedies that might ease your IBS symptoms.
1. Eat Clean, Whole Foods
Many modern foods are highly processed and contain a lot of sugar, saturated and trans fats, or artificial sweeteners and this can cause numerous digestive issues. Where possible try to eat unprocessed and plant-based foods as well as whole grain rice, pasta, and bread. Some people find that removing dairy foods from their diet also improves their digestion. Keep a food and bowel movements diary for a couple of weeks to identify which foods might be worsening your symptoms.
2. Add Probiotic Supplements To Your Diet
Adding a probiotic supplement to your diet could help to reduce your symptoms as it can rectify bacteria imbalances in the gut. Probiotic supplements that contain lactobacillus and bifidobacteria and are enteric coated (to help the supplement reach your small intestine without being dissolved by stomach acid) are often recommended.
3. Try Cannabidiol (CBD) Products
CBD (cannabidiol) is increasing in popularity as a natural remedy for many symptoms and is one of over 100 chemicals in the cannabis plant. CBD is a separate chemical compound to THC (Tetrahydrocannabinol) which is the cannabinoid that causes the psychoactive high that cannabis is well-known for. CBD does not have any psychoactive properties, but some people find that it can help with pain relief and stress. CBD can be taken in many forms including oil tinctures and CBD gummies vegan.
4. Reduce Bloating With Peppermint Oil
There are several studies that suggest that peppermint oil can ease both gas and bloating, but it is important to be cautious about taking too much of it as it can lead to heartburn and/or interfere with other medications that you are taking.
5. Help The Gut To Heal With L-Glutamine
If chronic IBS has caused damage to your gut, there may be small holes in the lining of your small intestine through which digestive fluids (lipopolysaccharides) can enter the rest of the body. This can cause the body’s immune system to flare up leading to inflammation, aches, and fatigue. A supplement called L-glutamine is an amino acid powder which can help to repair the lining of the gut.
6. Try Acupuncture For Constipation
For people who primarily suffer with constipation, the ancient Chinese practice of acupuncture could be effective. The treatment involves inserting fine needles into the skin at key points. The theory is that this can bring the body’s ‘chi’ (life force or energy) back into balance and calm the autonomic nervous system.
7. Practice Breathing Exercises
Breathing exercises can help to ease feelings of anxiety and stress by calming the autonomic nervous system. Anxiety and stress are common triggers for IBS symptoms so relaxation techniques such as breathing exercises, practicing mindfulness, and yoga can be effective.