HOW MANAGE IBS NATURALLY?

No less but 10-20% of U.S. adults are affected by IBS (Irritable Bowel Syndrome) as the most diagnosed digestive disorder of our modern times. Fortunately, nature gives us ways for relief. Read on to learn about details.

THE PHILOSOPHY BEHIND

Diet – healthy diet! – besides physical exercise – is the basic fundament of health and longevity by supporting our biologic-ecologic existence – body and mind. This, however, is not only a matter of satiety and taste. Rather, healthy diet requires many nutrients we better may not want to miss.
 
Disregarding this three-fold complexity may lead to debilitating digestive problems – affecting major part of our population. Medically termed ‘Irritable Bowel Syndrome’ (IBS).
 
With digestive symptoms such as

• constipation
• diarrhea
• bloating
• abdominal cramps

 
Additionally, also symptoms may arise seemingly not being related to our digestion directly, like

• anxiety
• depression
• fatigue

 
Based on the physiological relationship between gut and brain.
 
I.e. that, independent of our diet, also mental issues like depression and stress may well play a role in creating IBS.
 
As indicated by the governmental U.S. National Institute of Diabetes and digestive and Kidney Disease (NIDDK).
 

NATURAL WAYS TO MANAGE IBS – SCIENTIFICALLY VERIFIED

This implies that, when thinking about management of IBS effects, we may focus certainly on our daily nutrition, but not only. Also on our daily lifestyle.

Dietary adjustments

Doing justice accordingly in terms of diet, to avoid and manage IBS best, basically 2 factors come to our mind, according to NIDDK: fiber and gluten.

• Fiber

 
Thereby, 2 types of fiber are of relevance: soluble & insoluble fiber.
 
With priority of soluble fiber when it comes to managing constipation.
 
Available from nature inter alia, in
- legumes (like beans/peas/lentils)
- vegetables (like Brussels sprouts/carrots/broccoli/turnips)
- fruits (like apples/grapefruit/oranges)
- oat products
 
With special reference to psyllium husk – to be found in vegetables - which relieves constipation and abdominal pain, according to
- Baylor College of Medicine
   &
- Texas Children’s Hospital
    (both in Houston, TX)  
 
Doing justice, NIDDK recommends a daily input of 2-3 grams of psyllium husk with diet.
 
According to research at Baylor College of Medicine, also

• Peppermint oil

  
may relieve abdominal pain and IBS symptoms in general.
 
On the other hand,  

• Gluten

 
may be avoided or at least limited at the same time as this type of protein may worsen IBS symptoms according to NIDDK.
 
Therefore, it is recommended by NIDDK, to refrain as far as possible from gluten-rich diet such as
- Processed foods (especially those which contain flavorings/colorings and thickening agents)  
​

Lifestyle adjustments

​E.g., with moderate

• Physical Exercise

 
To
- improve constipation
- reduce abdominal bloating
   and also
- improve depression/anxiety/fatigue
   as well as to
- reduce stress  

According to research at, inter alia,
- University of Gothenburg in Göteborg, Sweden
   as well as research in Iran at
- Isfahan University of Medical Sciences in Isfahan
   &
- Ahvaz Jundishapur University of Medical Sciences in Ahvaz  

​IN A NUTSHELL

No less but 10-20% of U.S. adults are affected by IBS (Irritable Bowel Syndrome) as the most diagnosed digestive disorder of our seemingly modern times. Fortunately, nature gives us ways of self-therapy for relief. In terms of diet and lifestyle adjustments, as briefly focused on, scientifically validated.
 

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