Irritable bowel syndrome (IBS) is a frustrating and often embarrassing condition. It can cause abdominal pain, cramping, bloating, gas, diarrhea and constipation. IBS affects up to 15% of people worldwide, but many people don’t know that there are some things they can do to help themselves. In fact, IBS is the most common gastrointestinal disorder in the world!

Taking a probiotic

Probiotics are good for your gut. They can help to improve your immune system, reduce constipation, bloating and diarrhea.

Consuming soluble fiber

Another way to help relieve symptoms is by consuming soluble fiber. Soluble fiber is found in foods such as oatmeal, legumes and fruits. This type of food can help keep your gut healthy by regulating bowel movements and helping to prevent constipation. It also bulks up stools so they're easier to pass through the digestive tract without causing cramping or pain.

To get enough soluble fiber each day:

• Eat at least three servings of whole grains like brown rice or quinoa each day--about 1 cup cooked grains equals one serving (1/2 cup dry).
• Try adding beans (such as chickpeas) into your meals instead of meat once a week; eat two handfuls per day if possible!

Avoiding stress

Stress is a major cause of IBS, but it can also be difficult to manage. Stress can come from work, family, or personal life. If you're experiencing stress at home and at work, try keeping a journal of your daily activities and how they affect your IBS symptoms. Then write down what could be changed in order to reduce the amount of stress in these areas. For example:

• If there are certain times when you're more likely to have an episode (such as before exams or a presentation), plan ahead by scheduling meetings with friends or study sessions on another day so that they don't interfere with your routine too much
• If there are foods that trigger your symptoms more than others (like dairy products), try cooking different meals at night so that those foods aren't around when hunger strikes

Improving your gut microbiome

Improving your gut microbiome is an important part of healing IBS. A healthy gut microbiome includes a variety of microorganisms, including bacteria, fungi and viruses that live in our digestive tracts. These microbes help us digest food and fight off infections by producing vitamins and hormones that regulate our immune system.

A healthy gut microbiome also has more diversity than an unhealthy one because it contains different species with different functions (1). For example:

• Some strains help break down carbohydrates into short-chain fatty acids (SCFAs), which can reduce inflammation in the colon by increasing levels of butyrate--a type of SCFA produced by friendly bacteria living in your colon(2).
• Other strains produce hydrogen sulfide gas through fermentation processes; this reduces pain by relaxing smooth muscle tissue around blood vessels near nerves(3).

Drinking water

It's important to stay hydrated. Drinking water can help with constipation, gas and bloating.

The amount of water you should drink depends on your age and activity level, but here are some general guidelines:

• Drink 1 ounce of water per 1 pound of body weight. So, if you weigh 100 pounds you should drink 100 ounces (13 cups) of water per day.

If you have IBS symptoms like diarrhea or constipation, it's especially important to stay hydrated because these conditions can cause dehydration."

IBS is a real disease, but there are some things that you can do to help yourself.

IBS is a real disease, but there are some things that you can do to help yourself. It's not your fault and it doesn't mean that you're weak or fragile.

IBS is not a sign of weakness or personal failure, but rather an unfortunate condition caused by factors like genetics, stress, and stuck energy.

Conclusion

IBS is a real disease, but there are some things that you can do to help yourself. Taking a probiotic, consuming soluble fiber and avoiding stress are all things that have been shown to improve symptoms of IBS. Improving your gut microbiome through diet or supplements may also be helpful in managing your symptoms. Drinking plenty of water and movement daily (walking, yoga, jumping jacks, etc).

If you’d like to dive deeper into the underlying cause of your aliments, don’t hesitate to reach out or check out my Herbs 101: Understanding Herbal Medicine self-paced course where we deep dive into root causes and how to reverse them!