What to Try First in IBS Management

Irritable bowel syndrome (IBS) is a disorder of the large intestine that causes symptoms such as abdominal pain, bloating, constipation, and diarrhea. With a typical age of onset between 20 and 30, IBS is estimated to affect up to 15% of the US population. The good news is that lifestyle changes can often relieve IBS symptoms and act as a first step in treatment. Keep reading to learn about the roles of food, stress, sleep, and exercise in IBS management.

The Low-FODMAP Diet

FODMAP is an acronym for a group of foods that are likely to irritate the intestine when not digested properly. This intervention requires a good amount of education on what to cut back on and when — but it has been found to be one of the most effective and evidence-based ways to avoid IBS symptoms.

Stress Reduction

This type of intervention is based on a concept called the gut-brain axis, a two-way relationship between the GI tract and the central nervous system. The relationship is so strong that about 60% of people with IBS also meet the criteria for at least one mental disorder. Relaxation exercises like meditation, breathing, and yoga can lower stress hormones and relieve stress-related IBS symptoms.

Improving Sleep

There is also an overlap between IBS symptoms and reported sleep problems. Although no causal relationship is known, one study found sleep trouble to be an indicator of next-day abdominal pain. Improve your sleep hygiene by limiting daily naps, increasing light exposure during the day and decreasing it at night, and avoiding the use of electronics near bedtime.

Low-To-Moderate Intensity Exercise

Exercise has been found to have a beneficial effect on IBS symptoms, which may be somewhat related to lowered stress and better sleep quality. Regardless, low impact activities like walking, swimming, and stretching can improve signs of IBS and overall wellbeing with minimal drawbacks.

The Bottom Line

Lifestyle changes can have an immeasurable effect on IBS symptoms, even surpassing other treatment options. And those living with any condition, not just IBS, can learn from this: pay attention, keep track, and be your own best advocate. There are things you can do in your everyday life to take control of how you feel.

Keep in mind that it’s always important to consult your doctor before making any treatment decisions, and especially if symptoms become severe.