IBS symptoms (Irritable Bowel Syndrome) symptoms, include stomach bloating, cramps and constipation.
The condition is considered to be “common” by the NHS.
Often a lifelong problem, the NHS says it can be “very frustrating” to live with, and can have a big impact on your every day life.
The cause of the condition is not known, but it is thought to be linked to food passing through the gut too quickly or slowly, or having an oversensitive gut.
Chris Newbold, Head of Clinical Nutrition at BioCare, a business marketing supplements, suggested these five tips to help relive the symptoms.
Eat easily digestible foods
Newbold recommends focusing on foods that are easy to digest, such as soups, smoothies, juices and mashed vegetables.
These are a “fantastic” source of micronutrients, collagen and amino acids, which can improve your health.
“There is an option for vegans/vegetarians as a vegetable rich broth enriched with herbs, shiitake mushrooms and seaweed which can be a good alternative.”
Eating a set amount of food at a set time may also help relieve symptoms and reduce ibs pain.
“Resisting the urge to eat and snack to excess is an easy way to support the pancreas as well as leaving a gap between your evening meal and bedtime,” said Newbold.
“This can disrupt sleeping pattens and the gut’s ability to repair at night.”
This will help you monitor what food you’re eating, allowing you to better identify which is causing a problem.
“Keeping a food diary may help to identify which foods may be aggravating symptoms,” he said.
“We have many apps at our disposal nowadays to help keep track of the foods we eat.
“Think about choosing alternative foods or at least minimising them. Common offenders are foods high in gluten, dairy, sugar and caffeine.”
Supplements with live bacteria
Newbold also suggests consuming foods containing these, such as chicory, artichokes, plantain, onions, leeks and asparagus.
“Magnesium may also ease constipation by helping to calm the nervous system,” he added.
Alongside these five tips, Newbold also recommended increasing the amount of fibre in your diet and reducing stress levels to combat irritable bowel syndrome pain.
You can also make other changes to your diet and lifestyle to prevent irritable bowel syndrome pain. Nutritional Therapist Hannah Braye advises changing your diet to help with the condition.
Drinking water regularly will help stool move through your body, she says, as it “softens the stool” making it “easier” to pass.
Eating fermented foods such as sauerkraut may be another way to reduce symptoms.
This comes ahead of World Digestive Health Day tomorrow.