Is IBS Affecting You? Try These 5 Suggestions

1 min

A healthy diet can help the body in its efforts to heal itself, and in some cases, particular foods can lessen symptoms. To address problems commonly associated with irritable bowel syndrome, or IBS, try the following:

1. Eliminate milk and milk products. It might be an intolerance to the milk sugar lactose or the dairy protein. Consider removing all dairy for 3 to 4 weeks. If your symptoms resolve, consider adding back one form of dairy at a time if you prefer to attempt to isolate which forms bother you most.
2. Eliminate all caffeine sources.
3. Increase dietary fiber by eating more whole grains, bran cereal, fruits and vegetables. An exception to this group for some is that eliminating gluten, which is found in wheat, barley and rye can be beneficial. Do some trials for several weeks and see what works best for you. There is also more attention being given to the connection between IBS-diarrhea predominant and small intestinal bacterial overgrowth (SIBO) where some fruits and vegetables may actually make things worse. If you believe this to be the case, consider working with a dietician or following an online guide for the low FODMAP diet.
4. Avoid products sweetened with erythritol, sorbitol or xylitol or non-dairy milks or foods containing carrageenan. These ingredients individually may increase gas production and irritation of the digestive tract.
5. Practice mindfulness. There is a well-known connection between the gut and brain. In addition to working on the above, do not dismiss the mind-body connection by practicing my 4-7-8 breathing exercise while imaging an overall calming of your GI tract, or seek out one of the mindfulness apps dedicated to IBS improvement.

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