Dealing with an IBS Flare up? Here’s What You Can do to Get Relief
Irritable Bowel Syndrome (IBS) is unpleasant and leads to millions of hospital visits every year. A flare-up can happen at any time, but most people experience discomfort, pain, or diarrhea when it is triggered by factors like stress and diet. While this condition does not have a cure, you can manage it whether you are having a flare up or not. Here are the best ways to do so.
Know What Triggers It
A critical part of IBS flare up management is knowing what triggers it for you since different people have different triggers. Common triggers include fried or fatty foods, alcohol, caffeine, spicy foods, and gluten. Keep an extensive and detailed food diary to know what you consumed last before your symptoms started; that is likely the trigger.
Change Your Diet
Since your trigger is likely something that you eat often, you should try to eliminate it from your diet with the help of your food diary. For example, many people experience a flare up when they consume gluten. If this is the case, consider switching to a gluten free diet plan that eliminates foods containing wheat.
If you do not eat enough of it, you should also consider increasing your fibre intake. Fibre helps improve gut health, and some people have found relief by including more of it in their diet.
If you decide to do this, do so gradually to avoid making your symptoms worse. Start with water-soluble ones like those found in vegetables and fruits because they are easy to digest. You can switch to fibre from other sources later.
You can also find advice on creating diet plans that help you avoid an IBS flare up. Talking to an expert means they can create tailored solutions for your unique situation.
Drink Tea to Alleviate Symptoms
Another thing that has helped a lot of people with IBS is tea. Non-caffeinated tea for IBS is relaxing, but it is also great for the health of your digestive system. Some of the best teas for IBS include dandelion, fennel, anise, peppermint, ginger, nettle, lavender, and liquorice. You can find the ingredients you need for each at a local store or online. Try different ones to see what works best for you.
Practice Stress Management
Stress can trigger an IBS flare up in some people. If you are stressed and have IBS, consider incorporating stress management tools and strategies in your life. Meditation, yoga, breathing exercises and different hobbies can all provide excellent outlets.
While it may seem counterintuitive, especially when you are having an episode, exercise can also be a great stress reliever. You might have to use the process of elimination to find out which ones work for you without triggering IBS symptoms.
IBS can be highly stressful, especially if you have recurrent symptoms. However, there are some things you can do to keep them at bay and manage them when you experience them. For most people, changing their diet and avoiding trigger foods works best. You might also need to see a gastroenterologist if your episodes are too severe or last more than a week because that could be a sign that something else is going on.
