Managing Irritable Bowel Syndrome: 5 Ways to Support Gut Health and Protect the Digestive System

A person may feel symptoms of irritable bowel syndrome (IBS) every time they encounter stressful events, like when their boss calls them or when friends suddenly change plans at the last minute.

The International Foundation for Functional Gastrointestinal Disorders (IFFGD) identified this as a bodily response to stress. Gastrointestinal psychologist Megan Riehl from Michigan said that stress increases the cortisol hormone that affects the digestive system.

Those who suffer from irritable bowel syndrome have trouble regulating digestive stress that results in discomfort and sets off stress signals. Unfortunately for people with the syndrome who experiences anxiety and stress, they have more severe symptoms that could adversely impact daily life.

So, how are these symptoms are prevented or treated? Here are what some experts say:

Eat Balanced Diet

Gastroenterologist Brennan Spiegel said that behavioral treatments are needed for irritable bowel movement alongside medication. Patients have to train their brains to overcome the symptoms, and that means combatting stress.

In order to do that, one must have or maintain a balanced diet by eating foods full of fruit and vegetable that are rich in fiber, which promotes good bacteria and good for gut health, according to Everyday Health. Other foods that should also be considered are probiotic yogurt, kefir, miso, and pickled foods like kimchi and sauerkraut.

Get Adequate Sleep

The University Herald reported that getting adequate sleep is important. Not having enough time to sleep is linked to higher levels of obesity that could result in various digestive disorders.

To get an adequate number of hours of sleep, try limiting screentime before bedtime, reducing stress levels, and exercise regularly.

Get Physical by Having Regular Exercise Routine

Exercise is an activity that promotes good health as it not only makes people lose weight, but it also helps with gut health. Keeping the weight in check is a key in warding off digestive illnesses.

According to the American Psychological Association, having an exercise habit increases the level of norepinephrine, a hormone and neurotransmitter that helps people relax by reducing stress. Exercise could also train the mind in a healthy way of coping with anxiety and panic attacks.

Manage Stress

Dietician Jo Travers explained that physical and psychological stress could trigger a chain reaction in the body that causes an abnormality in the communication pathways.

For instance, the gut-brain axis could be affected by the changes in the blood flow and secretions in the gut when a person is under stress, resulting in either constipation or diarrhea.

In managing stress, try meditation, exercise, yoga, writing, or other mindfulness training.

Take Probiotics

Probiotic products that contain 14 strains of good bacteria can improve abdominal pain in irritable bowel syndrome and reduce anxiety, according to the website 50connect.

Bio-Kult revealed that those who experience diarrhea as the predominant symptom in irritable bowel syndrome and who took probiotics reported a 69% decrease in abdominal pain compared to those who did not take any probiotics.

Taking it daily could help improve gut health, but experts said that those suffering from symptoms brought by the syndrome should consult a dietitian first before introducing foreign bacteria to the gut.

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