Home Remedies For Irritable Bowel Syndrome
Irritable bowel syndrome (IBS) is the most common digestive problem that can hit anyone and at any time. The symptoms include abdominal cramping, pain, gas and bloating, constipation or diarrhea, headache, nausea and even fatigue. In some cases, an individual may experience stools covered with mucus. Fortunately, there are certain natural ways to reduce these symptoms and get rid of the syndrome.
Home remedies provide instant and long-term relief from IBS. Making a few lifestyle and dietary changes may have a positive impact in combatting the symptoms.
1. Address stress
Stress is the main factor contributing to irritable bowel syndrome. Emotional challenges, overthinking and anxiety can flare up IBS and aggravate the symptoms. Due to this reason, antidepressants are often used to treat IBS. If you constantly suffer from the problem, consider managing your stress levels naturally. Meditation and yoga may help in deep relaxation and reduce stress. You may also practice deep breathing while concentrating on the air that enters and exits from your body. It has a calming effect on the mind and is useful in reducing IBS.
2. Consume more fiber
Adding more fiber to your diet is one of the most effective home remedies for irritable bowel syndrome, but the type of fiber you will be consuming will largely depend on your symptoms. If you have constipation, add insoluble fibers that will help in passing the digested food easily through the intestines. Whole wheat, bran, green vegetables and other whole grains may provide you insoluble dietary fiber. If you experience diarrhea, consume soluble fiber that absorbs water from your digestive tract. Oatmeals, beans, fruits and psyllium are best options for soluble fiber.
3. Reduce dairy intake
Consuming too much dairy can trigger irritable bowel syndrome, especially if you are lactose intolerant. You may replace other dairy products with yogurt as it is easy on your stomach and helps in digesting food. Yogurt can be particularly useful if you are having diarrhea. It helps in adding good bacteria to your digestive system that gets stripped off during diarrhea. If you are lactose intolerant, talk to your doctor to know about other sources of proteins and calcium.
4. Exercise regularly
Regular exercise can work wonders for treating the symptoms of IBS. It relaxes the mind and reduces stress. Exercise also boosts the production of endorphins which relieves pain in the body. Simple exercises like walking, jogging, cycling and even swimming is highly effective in treating digestive disorders.
In addition to the above-mentioned home remedies for irritable bowel syndrome, sipping some peppermint tea or ginger tea can prove to be beneficial. These ingredients calm the digestive tract and aids in a better functioning of the digestive organs. Avoid alcohol and soda if you have IBS and drink plenty of water to stay hydrated.