Simple remedies to ease irritable bowel syndrome

FROM eating fibre-filled foods to exercising more, making some simple changes can help ease irritable bowel syndrome (IBS). Although your body may not respond immediately to these changes, your goal is to find longterm, not temporary, solutions.

Experiment with fibre

When you have IBS, fibre can be a mixed blessing. Although it helps reduce constipation, it can also make gas and cramping worse. The best approach is to slowly increase the amount of fibre in your diet over a period of weeks.

Some people do better when they take a fibre supplement that causes less gas and bloating. If you take a fibre supplement, be sure to introduce it slowly and drink plenty of water every day to reduce gas, bloating and constipation. If you find that taking fibre helps your IBS, use it on a regular basis for best results.

Avoid problem foods

If certain foods make your signs and symptoms worse, don’t eat them. These may include alcohol, chocolate, caffeinated beverages, medications that contain caffeine, dairy products, and sugar-free sweeteners. If gas is a problem for you, foods that might make symptoms worse include beans, cabbage, cauliflower and broccoli. Fatty foods also may be a problem for some people. Chewing gum or drinking through a straw can lead to swallowing air, causing more gas.

Eat at regular times

Don’t skip meals, and try to eat about the same time each day to help regulate bowel function. If you have diarrhoea, you may find that eating small, frequent meals makes you feel better. But if you’re constipated, eating larger amounts of high-fibre foods may help move food through your intestines.

Take care with dairy products

If you’re lactose intolerant, try substituting yogurt for milk. Or use an enzyme product to help break down lactose. Consuming small amounts of milk products or combining them with other foods also may help. In some cases, though, you may need to stop eating dairy foods completely. If so, be sure to get enough protein, calcium and B vitamins from other sources.

Drink plenty of liquids

Try to drink plenty of fluids every day. Water is best.

Exercise regularly

Exercise helps relieve depression and stress, stimulates normal contractions of your intestines, and can help you feel better about yourself. Use anti-diarrhoeal medications and laxatives with caution.

If you try over-the-counter antidiarrheal medications, use the lowest dose that helps. In the long run, these medications can cause problems if you don’t use them correctly.

The same is true of laxatives. If you have any questions about them, check with your doctor or pharmacist. — Mayo Clinic News Network/Tribune News Service