TAKE CHARGE 
of Symptom Management

Because there currently is no cure for IBS, the key to successful treatment is symptom management. In addition to medications or supplements that your healthcare provider may prescribe, there are a number of self-help approaches you can also pursue:

LIFESTYLE CHANGES

Exercise. Regular exercise has been shown to ease IBS symptoms. Stretch, take brisk walks, and do simple exercises at home or at the gym. Aim for at least thirty minutes of exercise every day.

Manage stress. Stress and and anxiety may trigger or worsen symptoms of IBS. Meditation, yoga, and other forms of stress relief may help reduce stress levels and keep emotions on an even keel.

Get enough sleep. Exhaustion can exacerbate IBS symptoms. Try to get sufficient sleep each night, and maintain a routine of waking up and going to bed at the same time every day.

​DIETARY HABITS

Schedule regular meals. Eat your meals at the same times every day, and eat at a leisurely, unhurried pace.

Eat smaller meals. Large meals and overeating are known IBS triggers. Aim for smaller but more frequent meals throughout the day.

Eat slowly and mindfully. Avoid wolfing down your meals, as that will contribute to gulping excess air along with your food. Eating slowly means you'll chew your food more thoroughly, and calm mealtimes will help you avoid stress, a common IBS trigger. 

Plan ahead. Plan your meals in advance. Have a nutritious breakfast to get you through the morning, and pack a lunch and wholesome snacks for work or school so you aren't caught off-guard without something safe to eat.

Hydrate. Drink at least eight cups of fluids per day. Water and clear liquids, such as unsweetened, caffeine-free herbal tea (especially ginger or peppermint tea, both of which can assist with calming and soothing a temperamental digestive system), will help keep the stool soft, making it easier for it to move through the intestinal tract.

Limit alcohol. Alcohol is an intestinal irritant that can worsen the symptoms of IBS. Limit alcoholic beverages to one standard drink per day and try to abstain from alcohol at least two days per week. Always have alcohol with food rather than on an empty stomach, because food will slow down the release of alcohol from the stomach.

Minimize caffeine. Caffeine increases gut motility and can cause painful spasms and diarrhea. Limit your intake of caffeinated beverages to one cup per day and avoid “energy drinks” completely.

Skip the soda (and the straw). Carbonated beverages, including club soda and sparkling water, fill the digestive tract with air, contributing further to bloat and gas. Using a straw, rather than sipping directly from a glass, can also force additional air into the digestive tract and create more gas. 

Reduce fat intake. Fatty and fried foods are difficult to digest and can lead to gas, cramping, bloating, and diarrhea. Curb your consumption of high-fat foods, such as nuts, nut butters, vegan mayo, vegan butter, oils, and foods that contain these as ingredients.

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PSYCHOLOGICAL THERAPIES

Various types of psychological therapies have proved to be beneficial for people with IBS, and these can play a valuable role in a successful treatment plan. Hypnotherapy, cognitive behavioral therapy, and mindfulness-based stress reduction have been shown to help IBS sufferers cope with stress and anxiety that could be contributing to symptoms. Even people with IBS who aren’t experiencing overt stress or anxiety have found them to be useful.