IBS symptoms can be annoying and persistent. But it does not have to be expensive or complicated to find relief. In fact, some effective ways to feel better are either free or inexpensive. In this post, the main strategy to lessen IBS symptoms is completely free.
IBS symptoms—5 simple tips
1. Probiotics
IBS symptoms include inflammation, bloating, constipation and pain. IBS is often connected to bacterial imbalances in the gut, therefore consuming probiotics can work well. Many studies have shown that probiotics help balance the digestive tract and calm an upset stomach.
Fermented foods and probiotic supplements are well tolerated by most people. Many specialists recommend taking a probiotic supplement containing a wide range of bacteria as the gut loves diversity. A good supplement can sometimes quickly ease IBS symptoms.
Fermented food can be consumed daily. Good choices are fermented vegetables, kefir, natto, and homemade yogurt. Start slow to give the stomach time to adjust. In the case of probiotic supplements, use it for about two months before evaluating the result. The supplement should be taken with food when the gut’s acidity level is lower. This increases the bacteria survival rate. In case of mild side effects, try to lower the dose. For example, a capsule can be dissolved in a glass of water or juice. Drink this slowly during the day.
2. Stress management
Stress and anxiety can activate a strong response from the body, including an increased production of stress hormones. When stressed, breathing tends to become shallow and the air is forced higher up in the chest instead of the lower part of the lungs. All of this has a poor effect on the gut and can worsen IBS symptoms.
Practicing slow, deep breathing helps to relax the body. This can quickly decrease the production of stress hormones and calm the gut. In addition, regular walks in nature, calming music, and EFT tapping are all free but effective stress relief strategies.
Stress also makes people eat faster and this can cause many digestive problems. Learn to eat slowly! Chew the food properly; enjoy every bite. In addition, avoiding the use of electronic devices during meals promotes good digestion. The point is that eating slowly and feeling relaxed during and after meals can resolve many stress-related stomach issues.
3. Problematic carbs
For some people, certain carbs and fiber can cause many gut problems. This approach to lessen IBS symptoms means excluding carbs that for some reason ferment in the digestive tract. The FODMAP diet is an example of this approach. Problematic foods include onion, lactose (milk sugar), fructose, and oligosaccharides found in bread and other grain products. This approach has helped many to resolve IBS symptoms.
Such carbs do not cause any problems in a healthy gut. Quite the contrary, they feed beneficial gut bacteria. However, some people cannot break down the carbs properly causing them to ferment in the gut. This triggers bloating, gas, a swollen stomach, and other symptoms. When the fermented carbs reach the colon they can cause diarrhea or constipation.
4. Too little stomach acid
A common problem, and more so the older you get. Stomach acid is essential for proper digestion and assimilation of nutrients. Stomach acid also control harmful microorganisms that enter the gut with the food. But the body’s ability to produce stomach acid decreases with age, and this can increase IBS symptoms.
Paradoxically, a lack of stomach acid often causes heartburn, making it appear that there is too much stomach acid. But in most cases, it’s quite the contrary. Again, learn to eat slowly. Enjoy the food! This gives the body time to produce enzymes and stomach acid that are essential for good digestion.
For some, adding betaine HCL during the main meals might help increase stomach acid and ease IBS symptoms. Added acid improves digestion and increases assimilation of nutrients. At the same time, it prevents symptoms of acid reflux. However, those with ulcers or who are on strong medication should be careful with betaine HCL.
5. Digestive enzymes
Enzymes are essential for proper digestion. While chewing, many digestive enzymes are released in the gut. But enzymes are also abundant in fresh vegetables, fruit and nuts. It’s therefore good to include such foods daily. Vegetable juicing is one great way!
Stress can disturb the body’s production of enzymes and assimilation of nutrients. The strong link between stress and poor digestion is an important reason to learn to control stress. In addition, consuming additional digestive enzymes can be effective to lessen many symptoms. Digestive enzyme supplements have become popular because they actually work and are inexpensive.
Lessen IBS symptoms for free
For IBS sufferers, the a main approach should be what stands out as the most obvious in this post. It’s free and very simple, even though it requires self-control:
1. Reduce stress, especially before, during and after meals
2. Learn to eat slowly, enjoy each bite
Only by doing this, many digestive problems can be resolved. In other cases, you might need to add some supplement. In any case, try a simple approach, it might be all that is needed to ease some IBS symptoms!