[ad_1]

• Avoid foods that are high in cheeses, fats, and oils, especially dishes like pizza, macaroni and cheese, lasagna, cheeseburgers, potato and macaroni salads. These types of foods slow down digestion and can cause fecal matter to become trapped in the intestines. They can also create gas pockets, particularly if you have dairy sensitivities.

• Stay well-hydrated by drinking plenty of water, especially during hot months. Water helps move digestive material more efficiently compared to juices, sodas, and energy drinks. Additionally, staying hydrated can help alleviate constipation.

• Opt for small, frequent meals (4-6 times per day) instead of large, infrequent meals (1-2 times per day). Eating large meals and snacks can impede the transit of digestive materials. Avoid eating while on the go or when feeling stressed or angry. It’s important to eat slowly.

• Include whole wheats and grains in your diet (unless you have gluten sensitivity), along with fresh fruits and vegetables. Limit your consumption of red meats and choose portions of poultry or fish/seafood (if you are omnivorous) about the size of your fist. Whenever possible, try to eat organic foods.

• Maintain a regular exercise routine, particularly aerobic activities, as they can help relax your colon. Regular exercise also lowers stress hormone levels. Allow yourself enough time after a meal for vigorous activity as improper digestion can trigger IBS symptoms.

• If you are a premenopausal woman, be mindful that your IBS symptoms may worsen before or during your menstrual cycle. Take extra care of your eating habits and prioritize rest and sleep during these times of the month.

• Make sure to unwind and destress every day. A highly stimulated nervous system can lead to sudden episodes of diarrhea or constipation due to elevated levels of cortisol and epinephrine. Prolonged exposure to stress hormones disrupts regular bowel movements.

• Consider changing jobs or living situations if you work in a high-stress job/career or reside in a high-stress environment. Chronic exposure to high stress levels not only triggers frequent or chronic IBS attacks but also disrupts other aspects of your health. It can increase your risk of heart disease, stroke, and nervous disorders. If you are a highly sensitive person (HSP) and an introvert like myself, you are more susceptible to stressful situations. Therefore, ensure you get sufficient rest and minimize your exposure to stressors.

• Schedule regular check-ups with a gastroenterologist if your symptoms change significantly or worsen over time.

[ad_2]

Ihab Salloum