IBS Companion

Diet

A balanced diet might be especially important for IBS patients.

In addition to the treatment with Kijimea IBS, people suffering from IBS should be careful about their diet. This is because if the intestinal barrier is impaired, the bowel may react sensitively to certain foods and eating habits. We therefore recommend:

Keep a diary of your diet
A food diary can help you to find out which foods and which circumstances might contribute to your digestive problems. Record your eating habits and your bowel symptoms. You can download a free template for your food diary here.

Eat slowly and in peace
Take time for your meals. Chew each bite thoroughly. Try to avoid swallowing a lot of air while eating. In addition, IBS patients often have problems digesting larger portions. Too much food in the digestive tract at once can trigger the typical IBS symptoms. Therefore, have several smaller meals a day so that less stress is put on the stomach and intestines.

Eat a balanced diet
To support healthy digestion, you should eat a balanced diet. Reduce your consumption of foods that contain many hardened fats. These include deep-fried foods, high-fat foods, and chocolate. Also avoid spicy foods. Eat more natural foods like fruits, vegetables, and salad. If you suffer from constipation, introduce more fibre into your diet. Fibre absorbs water and swells when in the large intestine. This stimulates bowel activity and thus the digestion. If you suffer from diarrhoea and bloating, you may reduce your fibre intake as fibre can worsen these symptoms.

Ernährung bei Reizdarm

Drink lots of liquids
Drink enough liquids, approximately two litres per day. This can relieve constipation. Even if you are suffering from diarrhoea it is also important to take sufficient liquids since the body loses much liquid in this case. Still or low-carbonated mineral water, fruit and herbal teas are recommended in particular. Avoid coffee and other drinks that contain caffeine as well as alcohol. Even strongly carbonated drinks like soft drinks are unsuitable since they can lead to flatulence. If possible, do not drink immediately with a meal.

Tip:
Many patients with IBS suffer from lactose intolerance at the same time. Therefore, try to avoid lactose for two weeks and note down the effects on your intestinal disorder in your food diary

Physical activity

Another recommendation for IBS patients:

Be sure to exercise regularly. Regular exercise also promotes bowel movement. Physical activity can act like a massage on the intestines. Incorporate more exercise into your daily routine.

The following can, for instance, have a positive effect on the irritated bowel syndrome:

  • Digestive walks
  • Cycling
  • Jogging
  • Swimming
  • Gymnastics
  • Yoga
  • Hiking
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Relaxation

Some studies have shown that stress can also aggravate IBS symptoms.

Stress has been proven to cause changes in the gastrointestinal tract. This is mainly because (emotional) stress can lead to changes in hormone secretion and an increased production of gastric juice. We therefore recommend that people who have IBS consciously take measures to relax. Pay attention to an effective stress management and allow yourself every now and again brief timeouts to rest.

The following relaxation methods may help you:

  • General relaxation exercises
  • Progressive muscle relaxation
  • Autogenous training
  • Yoga
  • T’ai chi
  • Qigong
  • Sufficient and regular sleep
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