Irritable Bowel Syndrome or IBS, is a gastrointestinal disorder caused due to various reasons, majorly due to unhealthy eating. According to research(1), IBS is one of the most common types of gastrointestinal disorder affecting over 10% of the population.
Common IBS symptoms include diarrhoea, constipation, bloating, abdominal pain, changes in bowel movements, and food intolerance. There are different remedies and drugs available to stop IBS, and once you find a remedy that works, it can help alleviate the discomfort.
IBS is commonly caused by stress and an unhealthy diet, both of which are preventable with some lifestyle changes. Natural remedies have been around for a long time, and there are a lot of such remedies available for IBS.
An effective and common remedy to IBS is making healthy eating choices, such as consuming whole, natural foods, and avoiding preserved foods.
Many people prefer home remedies over drugs, and there are many natural treatments for IBS that you can practice for self-treatment.
Fibre can help with constipation, but in some cases, it can cause gas. Instead of consuming them all at once take fibrous food gradually over a period of a few weeks.
Fruits can be had as a snack or in a salad, while vegetables can be included in your curry or sandwich.
One fibre-rich fruit a day in a salad or as a snack is enough fibre for IBS.
[Read: 13 Home Remedies to Cure IBS]
Over the counter IBS laxatives can help relieve IBS, but only if taken right. Milk or magnesium, for example, can make your IBS worse if taken at the wrong time.
Take any laxative 20 minutes before a meal, which will avoid IBS symptoms.
IBS can affect anyone, men, women, or children, affecting two in three women and one in three men.
Irritable bowel syndrome is related to your gut and stomach, so what you eat is the most important when it comes to stop IBS. These foods for IBS will help you stay healthy and avoid IBS.
Lean meats contain mostly protein, which is easily digested and also doesn’t get fermented by gut bacteria. Fatty meat contains toxins and inflammatory fats that will irritate your stomach. White meat chicken and turkey, lean beef, and pork are all lean meats, and you can consume them without worry.
A grilled chicken with salt seasoning or a slice of beef with your breakfast is a healthy way to consume lean meats.
Eating too much meat is not healthy, so limit your meat intake to twice a week.
Eggs are another source of protein and are also easily digestible, making them a healthy diet for IBS. Before taking eggs, check if the yolk doesn’t cause any irritation in your gut since not everyone reacts the same way to all foods.
Poached, hard-boiled, and soft-boiled are all good ways to consume eggs in your breakfast.
One egg a day three to four times a week is recommended for IBS patients.
While not all fish may be helpful, fish high in Omega-3s are beneficial for IBS. Omega-3s help curb inflammation in your body, which is a cause of IBS. Black cod, herring, sardines, wild-caught salmon are types of fish that are high in Omega-3s.
A fish can make a full meal, like grilled fish for dinner.
Limit your fish intake to once a week.
Many people with IBS complain that vegetables worsen inflammation, but not all vegetables do that. In fact, vegetables are required for your body and can help treat IBS. A category of vegetables called Fod-Map vegetables was introduced by Monash University. This has proven to treat and reduce symptoms of IBS. Apart from carrots and corn, this category of vegetables includes broccoli, bell peppers, eggplant, and green beans, as well.
Eating these vegetables cooked is better than taking them raw. Eating boiled vegetables if also healthy.
Anyone of these vegetables in this list can be taken once a day.
Just like vegetables, many people with IBS complain that fruits cannot be easily digested. Fruits have high fiber content, making them healthy for IBS. Fod-Map fruits like bananas, grapes, kiwi, lemon, and avocado are beneficial for victims of IBS.
One fruit a day as a snack or in your salad are healthy options.
Too much fruit in a day or at a time can overwhelm your body’s ability to absorb the sugars, so limit your intake to one fruit a day.
Nuts contain, protein fiber, and omega-3s, all of which are good for treating IBS. Nuts also help you feel satisfied after a meal, thus preventing unhealthy snacking. They also have unsaturated fats, which is good for your gut flora.
Take a handful of nuts after a meal or as a snack. Nut butter is also healthy.
Limit your nuts intake to a handful of nuts once a day.
For those who suffer from constipation as a result of IBS, chia seeds are a healthy choice. It contains fiber and omega-3s, both of which are good for IBS.
Sprinkle some chia seeds or its powder in your salad, or add it on your sandwich for added taste.
A spoonful of chia seeds, in any form, is the recommended intake.
Apple cider vinegar is good for IBS since it has anti-inflammatory and anti-fungal properties which help clean your gut. It contains probiotics which help keep your gastronomical system healthy.
In a glass of water, take two spoons of apple cider vinegar on an empty stomach.
A spoonful of apple cider vinegar daily is the recommended intake.
Bone broth made from fish or meat is a staple diet since ancient times. The nutrients in these broths are good for the intestinal lining. But, the ready-made broth contains preservatives, which can do more harm than good, so try to take home-made broth only.
A warm cup of broth makes a good snack or an appetizer.
You can take a cup of bone broth two to three times a week.
Yogurt contains probiotics, which can improve your gut health. But the full-fat yogurt also contains fat, which is not a healthy choice for IBS, so opt for the low-fat version to avoid unhealthy fats. If dairy products hurt your intestines, consult your doctor before taking.
You can add the yogurt to your salad or take it as a light snack.
Limit yogurt intake to one cup for one to two times a week, since too much of it can irritate your digestive system.
The treatment for IBS differs from person to person, depending on your symptoms.
Essential oils are extracted from plants and their roots and have been known to provide relief from many health problems, including relief from IBS. Here are some essential oils for IBS patients to help improve the symptoms.
Peppermint oil has antiseptic properties and is one of the most common oils recommended for relief from IBS. It can help treat nausea, abdominal pain, and indigestion. Also, it is a great stress-reliever, which often causes IBS.
Dilute peppermint oil with a carrier oil and apply it onto your skin. To get relief from stress or nausea, you can inhale the oil directly.
Two to three drops of peppermint oil mixed with a carrier oil should be massaged onto the skin four to five times a week.
[Read: Peppermint Oil for IBS]
This sweet-smelling oil contains geraniol, which suppresses pathogens in your intestines. It also aids in the production of good bacteria.
You can apply rose oil directly onto the skin and add it into your bathwater.
Massage three to four drops of it onto your skin every day.
Cumin oil has anti-spasmodic and pain-relieving properties, making it a good choice for IBS patients. It also stimulates gastric acids in the body to improve digestion.
The oil should be mixed with a carrier oil before massaging onto the skin. You can also add a few drops of it into your room diffuser.
Two to three drops of cumin oil two to three times a week is sufficient to stop IBS.
Apart from peppermint, lemon balm oil is the second most potent when it comes to fighting bacteria and inflammation.
Being potent, the oil should be added to a carrier oil before applying topically.
Two to three drops of lemon balm oil four times a week should be used for healthy intestines.
Oregano oil also contains anti-spasmodic and anti-microbial properties, which makes it a good choice for improving digestion.
Take two to three drops of oregano oil in a cotton ball and massage it onto your skin.
You can safely use oregano oil two to three times every week.
[Read: CBD Oil For IBS]
Ginger oil has antiseptic and anti-inflammatory properties, which can help soothe your intestines. It is also added to many dishes, but it stimulates appetite, so be careful with how much you use.
Add six to seven drops of the oil in your bath water and soak for 20-30 minutes to absorb the benefits of this oil.
Taking a bath with ginger oil one to two times a week is good for IBS.
Fennel oil helps bacteria in the gut. It also has anti-spasmodic properties and helps release trapped gases, thus improving digestion.
Add two to three drops of fennel oil to a steaming bowl of water and cover your head with a towel. Now inhale the steam for a few minutes.
You can do a steam exercise with fennel oil twice a week.
This soothing oil is used to relieve stress, a common cause of IBS. It also has anti-microbial properties and kills some germs and bacteria in the stomach.
You can apply the oil directly onto your skin to get relief from pain. Or, for treating stress, you can add it to your room diffuser.
Apply two to three drops of lavender oil onto your skin every day.
Anise oil is extracted from the Mediterranean spice anise, which is used as a digestive aid. Like the spice, anise oil also aids with improving digestion and relieves bloating and abdominal pain.
Add two drops of the oil to herbal tea to get relief from IBS symptoms.
You can take anise infused herbal tea three times a week.
This is not an individual oil but a combination of rosemary, lemon, cloves, and eucalyptus. All of these oils combined have strong antioxidant properties.
You can add two drops of the oil to a vegetarian capsule and take it with a glass of water.
The thieves oil combination can be taken three to four times a week.
This oil has strong anti-fungal properties, which help keep your digestive tract healthy. It is also used to treat cramping and gas.
Mix two drops of frankincense oil in one spoon honey and take it orally.
Take this honey and frankincense mix four times a week.
Irritable bowel syndrome is different from inflammatory bowel disease, even though the symptoms may seem similar.
Natural remedies for IBS have been proven to provide relief from its symptoms and herbs are the most helpful of these remedies. Below are some herbs for IBS patients.
Slippery elm has been used to improve digestion for a long time. It calms the irritation on the intestinal line and also relieves diarrhea. When consumed regularly, slippery elm softens the stool, thus helping constipation.
Slippery elm is available in capsule form, but be sure to take it at least an hour before or after taking any other medication, as it is known to interrupt the effect of some medicines.
The appropriate dose differs from person to person, so consult your doctor before taking it.
Aloe vera is considered a soothing herb and has been used for many disorders. It has anti-inflammatory properties and helps relieve constipation.
Drink a spoon of aloe vera extract every morning on an empty stomach for the best result. Aloe vera juice is also helpful.
Take a spoonful of aloe vera extract every morning.
This extract helps reduce bowel movements caused due to constipation and diarrhea. This is because it contains chloropicrin, an anti-spasmodic compound. The chemicals in artichoke leaf extract also help protect the liver.
This extract can be taken in powder or capsule form with a glass of water.
The recommended intake is 320 mg once a day.
Many herbal teas have been known to ease IBS symptoms. They can relax your abdominal muscles and relieve cramps. Taking tea can also increase your liquid intake, thus improving digestion.
Peppermint tea is the most potent for treating IBS. Take a cup of peppermint tea every day when you feel hungry.
A cup of tea one to two times a day can help relieve IBS.
Turmeric contains a powerful anti-inflammatory compound called curcumin. Thus, it helps fight infections in the stomach. Turmeric can also improve bowel movements and abdominal pain.
Take one spoon of turmeric in a glass of water on an empty stomach. It is a spice and can be added to any recipe.
One spoon of turmeric can be taken every morning.
Fennel herb is used for treating many disorders, including IBS. It has anti-spasmodic properties which help improve bowel movement and bloating. It also aids in better digestion.
Fennel seeds should be grounded to a powder, which can be added to your salad or any recipe for extra flavor.
One spoon of ground fennel seeds every day is the recommended intake.
Ginger is a potent herb when it comes to getting rid of IBS. It helps soothe sensitivity in the stomach and improves digestion.
Ginger can be added to Chinese or Thai recipes or in any curry to add more taste to it.
Ginger is generally good for health, so there is no recommended intake.
Stress is not the only cause of IBS, though it is the most common one.
If traditional clinical medicine is not for you or if you are looking for an alternative treatment for IBS, there are many alternative therapies you can try.
Working out is a great way to relieve stress and also improve blood circulation, thus aiding indigestion. Moving around when your experience IBS is the quickest way to get rid of IBS. Consistently working out can also improve your heart and overall health. If you are new to exercising, start by brisk walking and make your way up.
Cycling or swimming is not as intense as full-body cardio, but these gentle exercises are exactly what IBS patients need. Basically, any moves that engage multiple joints are beneficial.
American Heart Association(2) recommends 30 minutes of exercise five times a week.
Any form of gentle exercise is helpful for IBS, even though moving around might be the last thing you want to do. It can also relax your muscles reduce stress. Below are some yoga asanas that can help to get rid of IBS.
Bend on all fours with your hands level with your shoulder and knees level with your hips. Walk your hands forward then inhale and press forward. Press down on your hands and straighten your legs.
Lie down on your stomach. Place your hands next to your chest with palms flat on the floor. Raise your torso upwards and hold for five seconds. Exhale and come down slowly.
Yoga calms your entire body and practicing yoga two to three times is beneficial for IBS patients.
[Read: 6 Poses of Yoga for IBS]
Relaxation techniques can calm your mind and help relieve stress, which is a common IBS trigger.
Inhale through your nose slowly with the count of four seconds. Then exhale on the count of four seconds. Repeat two to three times.
This calming technique is recognized by the International Foundation for Functional Gastrointestinal Disorders(3). It involves relaxing your mind and imagining calming scenery.
You can practice any relaxing technique whenever you feel stressed or when dealing with IBS symptoms.
Acupuncture is an ancient Chinese remedy that focuses on balancing the energy in your body. If there is any problem in your health, this practice focuses on removing the problem that causes disruption in your internal energy.
There are certain pain points for every disorder, and the Acupuncture practitioner will insert needles into these pain points to treat IBS.
The acupuncture practitioner will advise you on the amount of treatment you need, based on your symptoms.
Acupressure is another form of Chinese medicine which believes in maintaining the balance in your internal energy. Unlike acupuncture, acupressure does not involve the use of needles, but instead, the pressure to the pain points.
A common acupressure point for IBS is Sea of Energy, which is located two fingers width below the belly button. Massaging this point can help improve digestion and soothe abdominal pain.
Acupressure is a self-care remedy, and you can use it whenever you get the symptoms of IBS.
Probiotics are essential for getting relief from IBS symptoms. Probiotics are the good bacteria in the body required for digesting food. A deficiency in probiotics can trigger IBS. Another nutrient whose deficiency can cause IBS is magnesium. This is a laxative which can help improve bowel movements.
Supplements can be taken in tablet form before or after a meal.
It is recommended to consult with a doctor before starting a supplement since too much of them can cause diarrhea.
[Read: Probiotics For Treating IBS]
Stress is a common cause of IBS, and cognitive behavioral therapy can help you deal with stress effectively. It improves not only productivity but also the quality of life.
This therapy involves the use of imagery and visualization to help relieve stress.
Generally, a psychotherapy session lasts for an hour and is conducted one to two times a week.
Hypnotherapy is a mental relaxation technique, which also helps treat IBS symptoms. It stimulates the autonomic nervous system and improves digestion.
In a hypnosis session, the practitioner helps you relax completely then induces your subconscious to relieve stress and boost the spirit.
Your hypnotherapist will suggest the required sessions based on your response and symptoms.
Tai Chi is another Chinese remedy. It is a form of gentle martial art, which can help bowel movement and stimulate your intestines. When facing IBS symptoms, a gentle Tai Chi session can help get IBS relief.
A tai chi trainer can advise the best moves based on your experience and symptoms.
Tai chi can be practiced anytime you feel an IBS flareup.
IBS attack can be triggered by environmental factors like change in diet, infection, or stress
There are various treatments for IBS, but what helps the most is maintaining a healthy and balanced lifestyle. Here are a few things you can do to stop IBS.
This might seem obvious since preservatives generally trigger IBS, but eating healthy can go a long way in treating IBS. Some foods that you should absolutely avoid include bread, protein-rich foods, and processed foods like chips. Try to include more natural foods, such as fruits and vegetables, in your diet. Whole wheat bread once in a while is also fine.
Physical inactivity may worsen IBS since it causes indigestion. Sitting at a desk for long periods is unhealthy and reduces your body’s ability to digest food as it should. Try to exercise daily for at least 30 minutes, especially if you lead a sedentary life.
Alcohol can irritate the gut, which can trigger an irritable bowel syndrome flareup. It can also increase cramping or bloating. Smoking has the same effect on your stomach. Try to avoid alcohol and smoking as much as you can, maybe one glass of wine a day.
Eating at the right time is as important as eating healthy. It is necessary to have a routine for your bowel and digestive system to cure IBS. Manage your routine so that you can take all your meals around the same time every day.
Stress is the most common cause of IBS, so try to manage your stress. Try calming exercises whenever you feel stress. You can even take stress-management classes to help you deal with it.
There is no single set of medications to cure IBS; you need to try a variety of medications and remedies you know what works best for you. While these treatments focus primarily on easing bowel problems, it also helps relieve stomach and bloating.
An IBS flareup can last anywhere from two to five days, while symptoms may take longer to dissipate.
Consuming fiber-rich foods has been known to reduce IBS quicker, according to a study by Mayo Clinic(4). Simultaneously, take care to avoid foods rich in protein as they may worsen your symptoms.
Changing your diet is the best way to get rid of IBS and its symptoms. Stress is another IBS trigger, so try to keep your mind calm at all times.