Living With IBS: The Best Way to Manage Irritable Bowel Syndrome: A Natural Approach To Treating Irritable Syndrome

Do you experience constant abdominal pain accompanied by bloating, trapped wind, constipation, diarrhea or sometimes all of them combined? 

If you’re nodding your head, you may be struggling with Irritable Bowel Syndrome.

Irritable Bowel Syndrome is a common digestive disorder that affects 10-15 % of the global population, the majority of which are women. In the US, the number rises to approximately 30 % of Americans bothered by IBS.

Those who struggle with it describe IBS as a continuous digestive discomfort that tends to last for days, weeks, or months at a time. IBS tends to be like an unwanted guest who enters your house uninvited and builds their tent in the middle of your living room. They are frustrating to live with and turn your life-upside down.

The good news?

IBS is manageable. And this guide will provide you with actionable steps that ultimately will help you manage IBS so that you can live a happy life.

In fact, this guide is for people who want to educate themselves about IBS and how to manage it in a holistic and natural way. 

It will help you understand what exactly you’re dealing with and provide a natural and holistic approach to gain control over IBS symptoms and live the life YOU DESERVE — free of pain and emotional charge.

Find Out What Is Irritable Bowel Syndrome and How to Get Past the Word “Incurable”

Although it’s a lifelong problem, IBS is not life-threatening. 

Before we learn how to manage it, we need to understand IBS. We must prepare for the battle in order to win. As The Art of War wisdom preaches, “If you know the enemy and yourself, you need not fear the result of a hundred battles.”  

So, what is irritable bowel syndrome?

Irritable Bowel Syndrome, also called by doctors irritable colon, spastic colon, mucous colitis, and spastic colitis, is a mix of symptoms that typically occur together and trouble your bowel habits.

It’s imperative to understand that IBS is not a disease. Researchers could not find any detectable organic disease related to it. IBS is rather a disorder that can affect people of all ages.

The symptoms of IBS can last for days to weeks, and even months at a time, and it’s not uncommon for them to vary from one episode to another.

The symptoms of IBS include:

• Tummy (abdominal) pain and cramps, which usually get worse after eating or ease after pooping
• Flatulence and trapped wind
• Bloating and excess gas — you feel uncomfortably full, or your tummy feels somewhat swollen
• Passing mucus from your bottom
• Feeling nauseous
• Diarrhea —  violent or mild that makes you feel glued to the bathroom and sometimes contribute to severe dehydration
• Constipation — described as the inability to fully empty your bowels or straining to have a normal stool

Other symptoms that come with the above:

• Self-isolation 
• Anxiety and depression — the pain and discomfort disrupt the normality of life for those who struggle with it, shatters their self-confidence, and can stand in the way of performing the most basic daily activities. These may contribute to increasing the levels of anxiety or even depression. 

What Causes Irritable Bowel Syndrome

There is no exact cause of why some people suffer from IBS and others not. However, most experts think that it’s related to sensitivity of the gut and problems digesting food. 

There are also a few studies that report a link between IBS and psychological factors. More specifically, 40-60% of IBS sufferers have experienced severe stress before onset of symptoms. 

As for the risk factors, there are certain aspects that make people prone or more vulnerable to develop this disorder:

• Living under constant stress. 

• Being a female. Studies revealed that the prevalence of IBS is more common among women. According to the UNC Center for Functional GI and Motility, up to 24% of women struggle with IBS, compared to only 5-19% of men. 
• Emotional troubles such as worrying too much, anxiety or depression
• Sensitivity to certain foods. For example, before being diagnosed with IBS, doctors check if you’re intolerant to lactose or other foods that can cause these symptoms.
• Genetics. Research on familial aggregation of IBS revealed that patients with at least one close family member with history of IBS are more likely to struggle with it at some point in their life
• Certain medicines that disrupt your gut flora and other drugs that have sorbitol in their composition. 

How IBS Is Diagnosed

There are no specific lab tests that diagnose this disorder. So, before your doctor or GP says: “You suffer from IBS!,” they make sure to cross all the possible conditions that can cause similar symptoms:

• Food allergies or intolerances (lactose intolerance)
• Stool tests for infections and blood, or inflammatory bowel disease (which is different from IBS)
• Blood tests to check for Celiac disease (intolerance to gluten)

It might be hard to take in everything your doctor tells you. And before scarring yourself and thinking your life is over after hearing the word “incurable,” understand that you can still lead a normal life. 

IBS can be controlled and there is a possibility you can actually make the symptoms disappear or at least experience them a few weeks a year.

Remember: you’re not alone in this, there is a way to gain control over your symptoms naturally and holistically with the correct diet, various natural treatments, changing your mindset and the lifestyle in general. And the below strategy will show you exactly how to do it.  

The Three Steps to Manage Irritable Syndrome and Get Your Life Back

We’ve put together a three-step strategy that will help you manage Irritable Bowel Syndrome, gain control over the painful symptoms associated with it, and live a happier life, pain and stress-free.

Step 1: Avoid IBS triggers

Step 2: Adjust your food according to the IBS type you’re struggling with 

Step 3: Adopt an active lifestyle

Below is a breakdown of how this approach works. 

Once you follow through with the steps, you will learn about more natural and holistic ways to manage IBS. But most importantly, notice an improvement in your IBS symptoms.

Step 1: Avoid IBS Triggers

IBS have some specific triggers that facilitate the appearance of symptoms, or how some people say — IBS flare-ups. Read on to learn the triggers and advice for how to avoid or manage them.

Say NO to stress, anxiety, and negative feelings 

Everything in this life is about mindset. If you feed your brain with positive thoughts, you will attract positivity, and vice-versa. You basically rip what you sow. And this is the way to approach IBS — feed your mind with positivity and believe that your condition will improve. 

You may have already noticed that the more negative and stressed you get about IBS, the worse it gets. Some researchers believe that this disorder has a deep connection with stress and anxiety. They can trigger the symptoms or even make them worse.

The more reason you must shun those negative feelings out of your life and strive to keep as positive and relaxed as you can when dealing with Irritable Bowel Syndrome.

There are a few practices that will help ease the emotional charge of struggling with IBS:

• Practice gratitude

Gratitude is a powerful feeling. It can improve your life and mental health, especially when you’re struggling with a painful disorder like Irritable Bowel Syndrome. 

Practicing gratitude helps you notice the little things and celebrate them. For example, being grateful for small things like: being able to breath by yourself, having a roof over your head, being able to walk, experiencing a stranger holding the door for you,

and even waking up in the morning and feeling the sun shine through your window.

These small observations eventually strengthen your ability to see the good and positivity that surrounds you. As a result, you’ll become a happier and more relaxed person. 

• Take a break

Whatever you do that has a stressful impact over your body: take a break. Short breaks help you relax, reboot your brain, and have a calming effect over your body. Moreover, short breaks are powerful enough to reduce stress. 

• Exercise positive thinking

As we mentioned before, IBS can cause high levels of anxiety and depression. These are usually fed by negative thoughts and feelings. By practicing positive thinking, you will not only stay more optimistic that your symptoms will improve, but you will facilitate healing. 

Remember: if the mind is healthy, the body will be too. 

Here are a few ways to practice positive thinking:

• Speak positively to yourself. This means telling yourself positive affirmations and reminding yourself of all the good things that happen in your life.
• Make peace with the past and concentrate on the future. 
• Accept yourself as you are. This means embracing all the quirky things about yourself and learning to love them because they are the things that make us unique. 
• Celebrate small victories. 

• Don’t carry the burden alone 

Talk to your loved ones about your IBS diagnosis. Don’t underestimate the power of their support. It helps you feel better and even reduces the stress that this disorder causes. Some studies revealed that having social support may reduce the severity of your IBS symptoms.

Exclude foods that trigger the symptoms

There are some foods and medicine that make IBS symptoms or what we call flare-ups worse. 

A few examples of those products are:

• Coffee and black tea 
• Alcohol 
• Beans and pulses 
• Dairy products

As a general rule, these foods work as triggers. However, that doesn’t mean you have to cut them off forever from your diet. You may at first exclude them from your menu if you feel they make your symptoms worse, and then gradually include them back. Everyone is different and it’s all about experimenting. 

Find out more about the three types of IBS and how to manage IBS with nutrition and diet on the next step. 

Step 2: Adjust Your Food According to the IBS Type You’re Struggling With

What we eat is what we are. And yes, it might sound cliché, but in the case of IBS, eating healthy and adjusting your diet to your needs is paramount. Basically, what you eat will determine the severity of your symptoms. And eating smart will help you manage them.

As we mentioned before, there is no exact IBS diet to follow because everyone is different. However, you can adjust your food according to the type of IBS you’re struggling with, or you can even talk to a nutritionist. Together, you can create an appropriate diet for IBS that you can follow. The first thing to do is….

Find out which type of IBS describe your symptoms best

Determining the type of IBS you’re struggling with can lead to better treatment measures and diet adjustment.

There are three main subtypes of IBS, each with equal prevalence: 

1. IBS with predominant diarrhea (IBS-D)

IBS-D comes with frequent loose or watery stools; tummy pain and discomfort; abnormal bowel movements; and sudden, urgent needs to use the bathroom.

These symptoms can make you feel miserable and bound to live a life in the bathroom. You might also feel defeated. In this case, instead of thinking you’re doomed, try to be proactive. Think positively, relax, and work consistently to adjust your diet.

Always remember—  with dietary changes, appropriate treatment, and time, you will be able to manage and live with IBS-D, IBS-C, or mixed IBS. 

If you need more specific guidance, both for your emotional health and nutrition, speak to a therapist or a naturopathic doctor. They will know what to do and give you the best support. 

In the meantime, find out the foods you need to avoid in case of IBS-D:

The worst enemy for IBS with diarrhea is coffee. Drinking too much of it has a strong laxative effect on your bowel and triggers your symptoms or makes them worse. 

Other triggers for diarrhea:

• High intakes of fructose (found in honey, fruits) 
• Gluten products such as wheat, rye, and barley can also cause diarrhea to some people 
• Chocolate
• Sorbitol—a type of artificial sweetener used for diet foods, gum, and candies
• Products with too much insoluble fiber. For example, eating large amounts of fruits and vegetables like Brussels sprouts, apples, cabbage, broccoli, collard greens, cauliflower, wasabi, kale, onion, etc.
• Dairy products like milk and ice cream. 
• Alcohol overconsumption irritates the bowel and speeds up digestion— hence, increased chance of watery stools and worse flare-ups of IBS-D.
• Spicy foods
• Fast foods and processed foods. This includes french fries, burgers, pizza, foods with too much gravy, sausages, etc.

Some examples of foods that ease diarrhea are oats, carrots, barley, peas, beans, citrus fruits, and bananas.

2. IBS with constipation prevalence (IBS-C)

The main symptom of IBS-C is the difficulty in emptying your bowels or abnormal stool infrequency. Other symptoms are pain, feeling bloated, hard or lumpy stools, and feeling like you want to go but can’t.

These symptoms are very frustrating and take a heavy emotional toll on you. To get both physical and emotional relief, you need to make sure that you eat foods that stimulate digestion and avoid those that contribute to constipation.

To get relief from constipation, you need to include more soluble fiber in your diet and drink plenty of water. 

Foods that might help get relief of IBS-C, or IBS with constipation:

• Fruits: blueberries, grapes, plums, kiwi, pineapple, strawberries, raspberries, pears, peaches, apricots, citrus fruits (orange, grapefruit).
• Vegetables: zucchini, carrots, green beans, peas, red-skinned tomatoes, cabbage, broccoli, asparagus squash, sweet potatoes.
• Leafy greens: spinach, kale, lettuce.
• Whole grains: quinoa, brown rice, bulgur, whole wheat, rye, chia seeds, flaxseeds, oats.
• Avoid big meals

Besides a change in nutrition , you can also re-teach your bowel to empty normally. This means, every day at the same time of the day, take 10-15 minutes, just sit in the restroom and try to empty your bowels. 

This exercise might help you develop a habit to go regularly at the same hour, which eases your struggle with IBS-C. 

3. Alternating diarrhea and constipation (IBS-mixed)

People who struggle with mixed IBS, experience alternate symptoms of both constipation and diarrhea. These bowel habits change rapidly from one extreme to the other. And, in many cases, they alternate between weeks or months of constipation and followed by long or short episodes of diarrhea. Sometimes, the symptoms can alter from one day to another or even in a matter of hours. 

Adjusting your diet in IBS-M means avoiding foods like beans, onions, celery, carrots, raisins, apricots, plums, brussels sprouts, all kinds of pastry, onions.

Take into consideration the advice taken from both IBS-C and IBS-D. Experiment with them and see what works best for you. 

Regardless of the type, most people who struggle with IBS experience the following symptoms on a regular basis:

• Bloating, excess gas, or trapped wind
• Passing mucus from the bottom 
• Painful tummy on the left-hand side. 
• Feelings of incomplete evacuation

Experiment with the low FODMAP diet!

FODMAP is an IBS treatment diet developed in Australia which has helped people struggling with IBS. One study reports that 76% of patients that followed the diet noticed a major improvement in their IBS symptoms. More specifically, they experienced a reduction of abdominal pain, reduction of abdominal bloating, and reduction of stool frequency. 

But what exactly is FODMAP?

Although your tongue will try to pronounce this as the “food map”, FODMAP is actually an abbreviation for  Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols.

These FODMAP products are a type of fermentable carbohydrates prevalent in our diets and hard for the small intestine to absorb. Read this study to better understand the effect of these products on IBS and the small intestine.

Now, by following the FODMAP diet for IBS, you need to consume less of these products:

• Oligosaccharides. These include vegetables such as artichokes, asparagus, Brussels sprouts, broccoli, beetroot, garlic, and onions; beans and peas: chickpeas, lentils; soy products, and grains: wheat, rye.
• Disaccharides, also called lactose: cow milk, yogurt, soft cheeses, ice cream.
• Monosaccharides, or fruits high in fructose: peaches, apples, cherries, mangoes, pears, and watermelon; sweeteners, such as honey or agave nectar; corn syrup.
• Polyols fruits and vegetables: cherries, nectarines, plums, cauliflower, mushrooms, and snow peas.

And eat more of these products:

• Dairy: dairy-free milk and yogurt; hard cheeses.
• Fruits: grapes, bananas, grapefruits, kiwi, lemon, lime, oranges, blueberries, and strawberries
• Vegetables: eggplants, spinach, green beans, carrots, chives, cucumbers, ginger, lettuce, olives, parsnips, sweet potatoes, spring onions, summer squash, and turnips.
• Protein; eggs, chicken, beef, fish, and small portions of beef.
• Nuts and seeds (limited amount): almonds, walnuts, peanuts, pine nuts, quinoa, chia seeds
• Grains: Oats, gluten-free pasta, brown rice.

It’s important to understand that you don’t have to give up on all foods that might trigger your IBS symptoms and deprive your body of certain nutrients. Do some detective work and find out what works best for you. But most importantly, remember: Moderation is key.

Wondering how to do the “detective work” for IBS?

Keep a food diary! 

This means keeping a food journal where you write what you eat every day and observing how your body reacts to everything you consume.

A food diary allows you to detect the foods that are good for you and those that worsen your symptoms. You will also notice that some of the foods that the internet articles tell you to avoid, might actually work for you or vice-versa.

The latter brings us to this critical advice: Take everything you read on the internet as guidelines and informative materials. Do your own research and investigations to learn what works best for you in terms of food. If you’re not sure, consult with a specialist.

Read the next chapter to find out the next and final step that you need to take to manage IBS and live a pain-free life.

Step 3: Adopt an Active Lifestyle

Adopting an active lifestyle strengthens your mind and body and makes you feel powerful enough to move mountains. 

In the past two chapters, we’ve learned that keeping a positive mindset, together with dietary changes, helps you manage this disorder and live the life you deserve. 

By adopting an active lifestyle, you cement those two efforts and increase your chances to get relief from IBS even more. This statement is backed up by studies showing that increased physical activity for 12 weeks improves both the symptoms of irritable bowel syndrome and its psychological effects: anxiety, stress, and the quality of life in general. 

So, what are the benefits of adopting an active lifestyle?

• Improves the body’s ability to get rid of gas and bloating more rapidly because exercising relaxes the muscles
• Makes you feel stronger, more energetic, and positive
• Encourages digestion and helps with constipation
• Helps you sleep better and fall asleep faster
• Contributes to managing stress, which doctors say is deeply connected to the severity of IBS symptoms.

So what exactly do you need to do to adopt an active lifestyle?

Get your muscles working 

You don’t need to pay a fortune to personal trainers and become a worldwide champion in CrossFit or bodybuilding to keep active. 

The point here is to get your muscles working at least 20-30 minutes per day.

You can do that in the comfort of your home, courtyard, gym, and even in the nearest park.

This could be activities like:

Walking

Walking is a great starting point to adopting an active lifestyle. It is low-impact, you don’t need to buy any special equipment, and is the most affordable way of exercising. If done regularly, walking promotes healthy bowel movements, better stress management, and IBS relief. 

Cycling

Hopping on a bicycle, or on indoor cycling gear improves your heart health and general wellbeing. A study published in the World Journal of Gastroenterology reports that after five years of maintaining a consistent habit of cycling, walking, and doing aerobics improved IBS symptoms exponentially.

Yoga & Aerobics

Yoga and aerobics help relieve daily stress and help strengthen your mind and body. Studies report that both yoga and aerobics have a positive impact on IBS symptoms and their psychological effects.

This could be because exercising makes people feel stronger, more grounded in the present. Physically, it helps relax your muscles and bowel spasms, thus improving digestion and relieving pain from trapped wind and gas.

By choosing this natural and holistic approach to managing IBS, you will benefit from long-term results rather than the short-term solutions that tablets and other medicines provide. 

Be aware, however, that for this strategy to work, it needs to be a long-term commitment on your part. You need to devote your mind, body, and spirit to fighting for your well-being and managing irritable bowel syndrome.

Want to Learn More Natural and Holistic Ways to Manage IBS?

There is no cure for IBS.  However, there are natural ways to manage it and actually live a normal life. You’ve learned about some of these holistic and natural ways above, but there is more to that.  

Getting in touch with a naturopathic doctor is the best way to get specialized advice on how to manage IBS.  A naturopathic doctor can:

• Suggest different organic products that can ease the IBS Symptoms
• Help you build a strategy to cope with IBS
• Recommend food supplements that help with the symptoms. For example: taking a peppermint oil capsule a day helps with IBS that involves bloating, painful tummy, and trapped wind. 

Get in Touch with US now to learn more ways to manage IBS safely and effectively.