When it comes to treating IBS, making diet and lifestyle changes is always the first step. Try making these simple changes and see what difference they make to managing your condition.
Simple changes to make this new year.
Try one small adjustment at a time and make changes at your own pace:
- drink up to 2 litres of (non-alcoholic and non-carbonated) fluids per day;
- reduce caffeine found in coffee, tea, chocolate and fizzy drinks;
- avoid chewing gum which contains sorbitol (this may contribute to extra wind/bloating and act as a laxative);
- limit high fibre foods, such as wholemeal bread and whole-wheat cereals;
- reduce gassy bloating foods such as cauliflower, onions, garlic and beans;
- limit fruit to three portions a day, (avoid fruit with stones);
- make time to eat regular meals throughout the day;
- include exercise in your week (following government guidance);
- understand your stress triggers, (for example, watching the news or checking social media too often), take time to relax; and
- talk to your family, friends and/or trusted work colleagues, (using social media or phone, if they’re in another household), about your IBS and how it affects you.
The following changes may be more difficult, depending on supplies, but are not impossible.
Again, try one at a time at your own pace:
- reduce high fat, processed and reheated foods, such as chocolate, dairy, fried foods and cakes;
- to help soften your stools try adding up to a tablespoon of linseed to your food each day;
- try a course of probiotics, (it may take up to four to six weeks for you to see some improvement).
Once you have a better understanding of what is happening in your body you will be able to explore what works best for you.
We suggest you start by keeping a 12-week wellness diary where you record what you are eating, how you are feeling and what is happening in your life. This may help you to better understand your symptoms and triggers and identify any patterns. Order your diary here for just £7.25 including postage and packing.