Irritable bowel syndrome (IBS) is a chronic condition affecting the large intestine. Symptoms include abdominal pain, bloating, diarrhoea, and constipation. IBS flare-ups can be frustrating and disrupt daily life. Having the right tools on hand can help you better manage symptoms when they occur. This article outlines 7 must-have items for your IBS flare-up toolkit. Being prepared is key to handling flare-ups when they strike.
Monitor Your Diet
Diet plays a big role in IBS. Certain foods like dairy, beans, cabbage, and broccoli contain FODMAPs that can trigger IBS symptoms. Keeping a food diary during a flare-up helps identify problem foods. Eliminating those foods through a gluten free diet plan for IBS can provide relief. Pay attention to how your body responds after eating and make note of any foods that seem to make your symptoms worse.
Try Digestive Teas
Sipping on tea for IBS can help ease abdominal cramping during an IBS flare up due to its antispasmodic properties. Peppermint, ginger, and fennel teas are soothing choices. Drink these teas 30 minutes before or after meals for best results. Keep a variety on hand so you can choose a flavour you enjoy when a flare-up occurs.
Take Probiotics
Probiotics help restore balance to the gut microbiome, which often gets disrupted in IBS. Look for a multi-strain probiotic with at least 10 billion CFUs. Take one capsule daily, even when symptoms subside, to maintain digestive health. Talk to your doctor to determine which specific strains might help your IBS symptoms.
Use Heating Pads
A heating pad can provide relief when IBS pain strikes. The gentle heat helps relax abdominal muscles and alleviate cramping, bloating, and gas. Use a heating pad on your abdomen for 15-20 minutes as needed to soothe discomfort. Placing a heating pad on the area of pain can provide quick, soothing relief during a flare-up.
Try Antispasmodics
Over-the-counter antispasmodics like hyoscyamine can prevent or reduce intestinal spasms. These medications relax the smooth muscles in the digestive tract. Take them as soon as cramps start for fast-acting relief. Discuss with your doctor if prescription antispasmodics could also help manage your symptoms.
Reduce Stress
Stress significantly exacerbates IBS symptoms. Practicing relaxation techniques like deep breathing, meditation, yoga, or Tai Chi helps lower stress so the mind-gut connection isn’t amplified during a flare-up. Even 10 minutes per day can make a difference. Identify healthy stress management habits you can turn to when you feel a flare-up coming on.
Adjust Your Lifestyle
Making healthy lifestyle changes can improve gut health over time. Follow a regular sleep schedule, exercise moderately, drink plenty of water, and use body recomposition strategies to achieve a healthy weight. These habits support the digestive system. Developing an exercise routine you enjoy can help improve gut function over time.
IBS flare-ups can be managed with the right treatments on hand. These essential tools will help you minimise the frequency and severity of flare-ups. With a properly equipped toolkit, you can gain more control over IBS symptoms.
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