Irritable bowel syndrome (IBS) is a common gastrointestinal condition that’s characterized by abdominal pain and changes in bowel habits. It might be accompanied by either diarrhea or constipation. While it might seem for you that there is no way out, there are lots of options to relieve the condition that can really help.
Though you might want to reach for a laxative when you experience bloating, treatment guidelines suggest using them sparingly. In fact, laxatives are not useful for managing IBS symptoms in people with constipation.
Long-term use of over-the-counter laxatives can also contribute to dependency and can decrease your colon’s ability to contract, which can exacerbate your constipation. It’s essential not to treat symptoms, but the root cause of the condition. That’s why taking a laxative is not a solution. Diarrhea is not a treatment for constipation. Let’s look at some diet and lifestyle changes that can help you relieve IBS-related constipation, without using a laxative.
1. Drink peppermint tea regularly
Peppermint has been used as a remedy for digestive health. In the case of IBS, there’s some real evidence about the health benefits of peppermint.
According to a recent meta-analysis published in January 2019 in BMC Complementary Medicine and Therapies, regular use of a peppermint oil capsule with meals helps lessen IBS symptoms, such as abdominal pain, diarrhea, bloating, and constipation.
In fact, new IBS treatment guidelines include the use of peppermint to help reduce abdominal pain and overall IBS symptoms. The menthol found in peppermint has a relaxing effect on smooth muscle, so there’s scientific evidence that it works. Though it won’t work for everyone, it tastes good, and it has almost no side effects, so it’s an option worth trying.
2. Be physically active
Physical activity can do wonders to your digestive health. In fact, a regimen of moderate exercise has been shown to help alleviate IBS symptoms, including constipation.
Physical activity helps your colon move stool, that’s why it’s especially beneficial for relieving constipation. According to a systematic review of 14 studies published in September 2018 in the journal Neurogastroenterology & Motility, a wide range of exercises, including yoga, walking, and mountaineering, can significantly improve IBS symptoms.
Simply getting more steps into your day helps treat IBS constipation. According to a study published in May 2020 in PLoS One, the more steps an IBS patient takes per day, the less severe their symptoms, including constipation.
3. Avoid dehydration
Hydration is crucial for everyone, however if your IBS symptoms include chronic constipation, it’s especially essential to be mindful of your hydration because water helps improve the digestion process. When your body doesn’t get enough fluids, the intestines will draw moisture away from your stool. This can make your stool drier and harder, which can cause or worsen constipation.
4. Eat the right type of fiber
Doctors often recommend their IBS patients to eat more fiber. But you need to know that not all fiber is the same. . To lower IBS symptoms, you need to consume soluble fiber, rather than insoluble. This kind of fiber is especially helpful for people with IBS constipation.
Soluble fibers dissolve in water, pull water into the stool, and form a gel-like substance that helps move things, while insoluble fiber doesn’t dissolve in water, so it stays intact as it moves through your digestive system.
Soluble fiber is contained in many foods, such as oats, peas, beans, apples, citrus fruits, carrots, barley, avocado, and Brussels sprouts. However, initially switching to a higher fiber diet might increase gas and bloating. To help your body get used to more fiber, you can try introducing these foods into your diet a little at a time.
Fiber supplements are also an effective option for people with IBS. Psyllium (the primary ingredient in the fiber supplement Metamucil) is high in soluble fiber. You might want to start with a teaspoon a day, and then gradually increase.
