Self-care
for IBS
Irritable Bowel Syndrome is a
symptom of stress. It is a functional disorder but not diseases
of the digestive system. Foods such as whole wheat and fat can
cause a sever contraction of the intestine resulting in
abdominal pain, stomach pain, bloating, gas, nausea etc causing
an unpleasant situation for the peoples suffering from IBS.
There is no cure for the IBS but the symptoms can be controlled
by having a strict control over the diet.
• Intake of
fiber in your diet: Try to increase the fiber in your
diet it helps in reducing the constipation and tries to minimize
the diarrhea, gas and the cramping in the stomach. Foods such as
grains, fruits, vegetables and the beans are rich in fiber. Try
to take these foods as much as possible. Or you can also take
the fiber supplements but before taking this consult your
doctor. When you take the fiber supplements don’t forget to
drink plenty of water every day. So try to gradually increase
the fiber in your diet. This has been proven the best remedy for
IBS.
• Avoid problem causing foods:
Some of the foods cause the symptoms for the IBS such as
alcohol, chocolate, coffee and sodas, medications that contain
caffeine, dairy products, and sugar-free sweeteners such as
sorbitol or mannitol. And also butter, mayonnaise, nuts, cream,
ice cream and red meat can create the symptoms for IBS. And also
taking large meals can also create the problems for IBS. And
also take care that you do not make too much restrictions in
your diet.
• Eat at regular times: Try
to maintain eating timings and don’t skip the meals. This will
help in regulating the bowel function.
• Try to minimize the Dairy Products:
Try to avoid the dairy products such as milk. You can substitute
the yogurt for milk. If you are not taking dairy products take
care to get the required protein, calcium and other vitamins
from other sources.
• Drink plenty of liquids:
Try to drink plenty of fluids every day. Water is best.
• Exercise regularly: This
helps in minimizing the depression and stress, stimulates normal
contractions of your intestines.
• To minimize the constipation try to increase fiber intake in
your diet.
• Try to maintain the food diary to find out what foods causes
the symptoms of IBS so that you can avoid them.
• Try to sleep well.
• To relieve the pain in the abdominal area try taking a hot
bath or applying a heating pad to the lower abdomen.
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