If you’ve been diagnosed with Irritable Bowel Syndrome (IBS), the unfortunate reality is that sooner or later, you will likely experience IBS flare-ups. To get through this, here are some tips that can help you manage the symptoms to minimise the interruption and improve your quality of life.
Accept that you’re having an IBS flare-up, and de-stress
Don’t beat yourself up about it. Accept that it happened and then redirect your focus to managing the IBS flare-up. IBS is known to be a stress-sensitive disorder, where stress can increase the likelihood of a flare-up, as well as exaggerate the severity of it when it’s happening. Try to take your mind off it by engaging in relaxing activities to distract yourself. This could be doing some yoga, stretching, meditating, going for a gentle walk, taking a bath, reading a book, or watching a movie. It will look different for everyone, depending on what you enjoy and what works for you.
Resume a low-FODMAP diet
Strip back your diet to what you know works for you. For many people (but not all) with IBS, FODMAPs are a trigger. If you’re still in the elimination phase, resume a low-FODMAP diet at the next opportunity if you experience IBS flare-ups. If you already know your triggers well, resume your baseline diet that excludes the triggers.
Avoid common triggers
After an IBS flare-up, it may be a good idea to avoid additional triggers, including fatty food, spicy food, sugar-free lollies/gum (artificial sweeteners), caffeine (particularly if experiencing diarrhoea), excessive juice/cordial/soft drinks, and alcohol.
Stay hydrated
It’s recommended to sip water continually to help move food along your digestive tract. Warm- water or herbal tea in particular may help, especially if you’re experiencing constipation, pain, and bloating.
Treat your IBS flare-up symptoms
IBS is such a unique experience for everyone, so the best response depends on what kind of symptoms you have. As well as the above, the following tips might also help to reduce symptoms of an IBS flare-up. You might have to experiment a little until you find what is right for you.
If you experience any of these symptoms, you could try the following:
DIARRHOEA
- Eat small, frequent, plain meals.
- Limit foods high in insoluble fibre, like wheat bran, wholegrains, skins/pips of fruit and vegetables, nuts and seeds, and beans.
- Try 1 tbsp of linseeds/flaxseeds or psyllium husk with plenty of water.
- Consider an electrolyte replacement such as Hydralyte if the diarrhoea is ongoing.
- Consult your pharmacist or GP regarding short-term use of an anti-diarrhoeal, like Loperamide.
CONSTIPATION
- Increase fibre slowly.
- Do some light exercise, like walking or swimming.
- Try 1 tbsp of linseeds/flaxseeds or psyllium husk with plenty of water.
- Consult your pharmacist or GP regarding short-term use of a stool softener, like Movicol.
ABDOMINAL PAIN
- Eat small, frequent, plain meals.
- Use a hot water bottle/wheat bag for pain.
- Do some light exercise, like walking or swimming.
- Limit high salt foods.
- Try a peppermint oil capsule, like Mintec.
- Consult your pharmacist or GP regarding short-term use of an antispasmodic like Buscopan.
BLOATING AND/OR FLATULENCE
- Eat small, frequent, plain meals.
- Use a hot water bottle/wheat bag for pain.
- Do some light exercise, like walking or swimming.
- Limit high salt foods.
- Try a peppermint oil capsule, like Mintec.
- Consult your pharmacist or GP regarding medication for temporary digestive relief like Iberogast.
- Ensure you chew your food well and eat slowly
NAUSEA
- Eat small, frequent meals and snacks
- Opt for salty/carb based foods like Vegemite toast, dry biscuits or salted nuts.
- Keep dry crackers at your bedside and eat as soon as you wake up.
- Ensure you’re eating enough (this one is really important!)
- Sip on sparkling mineral/soda water across the day.
- Sip on ginger tea, include fresh ginger in meals or have a small amount of crystallised ginger across the day.
Do you have IBS and find you’re struggling to manage flares and symptoms? Maybe you have IBS and were wondering what I meant by FODMAPs earlier in this article. You aren’t alone! This is an extremely individual experience and can be difficult to manage for anyone. At Verde Nutrition Co, I work with a group of amazing accredited practising dietitians who are all well-versed in these. Let us work with you to find your triggers, teach you about FODMAPs, manage your discomfort, and have you feeling better as soon as possible.
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