As a dietitian, I talk a lot about how to use nutrition to calm Irritable Bowel Syndrome (IBS) symptoms long term. It’s also important to know what you can try to make your tummy feel better in the moment.
It’s common to feel frustrated and helpless when IBS symptoms flare up. When you are having a flare-up, here are some simple short-term options that may help you feel better and calm IBS symptoms. Make sure to talk to your doctor or health care professionals about what options are best for you!
Rest
Give yourself permission to take time to relax and recover. Be easy on yourself and don’t blame yourself for the flare-up. Even if you ate something you knew might make you feel unwell, it is not your fault you have a chronic health condition. Focus now on resting and recovering.
Mindfulness
Mindfulness activities like meditation may help to reduce pain and calm the gut. A symptom flare up is stressful – take a moment to slow down and breathe. There are many free short guided meditations on Youtube and other websites. Mantras can help with getting through tough moments. A mantra I repeat to myself is “this too shall pass”.
Heat
Applying moderate heat to the abdomen may help to reduce cramping and stress. You could use a heating pad, hot water bottle, or warm bath. Be careful not to put anything extra hot directly on the skin to decrease the chance of burns.
Exercise or stretching
Gentle movement or stretches may help to calm the gut. Exercise is particularly good for improving constipation because it can help move food through our gut. I like doing a gentle yoga video on Youtube or taking my dog for a short walk.
Distraction
It can take some time to feel back to normal. Focusing on the pain or other symptoms can make us feel more stressed. Get your mind off IBS symptoms by distracting yourself (e.g., reading, watching tv, talking to friends, or whatever works for you.)
Water or tea
Stay hydrated by sipping on water or tea. Some people find warm water to be extra soothing. Drinking fluids is extra important if you have diarrhea or vomiting.
Peppermint
Peppermint can help to decrease gut cramping. Try peppermint tea or encapsulated peppermint oil. Note: if you also have heartburn, peppermint isn’t the best option because it can be a trigger for reflux.
Ginger
Ginger is excellent for calming nausea. Try ginger tea or ginger supplements.
Gentle foods
Temporarily limit your diet to foods that feel gentle on your tummy. For many people, this means eating low FODMAP foods. Plain, starchy foods often feel gentle and are easy to digest. Some examples are oatmeal, toast and rice crackers. Soup is also great since it has the added benefit of extra hydration from the broth.
Medications
Talk to your pharmacist and/or doctor about what over-the-counter medications may be helpful for you. Various medications can target specific IBS symptoms such as diarrhea, constipation, pain and gas. Keep any medications that help you on hand for easy access.
Summary
Everyone’s gut is a little different. I recommend trying out different methods of calming the gut and writing down what works best for you!
I hope these tips help you out next time you need to feel better quickly. Click here if you want to learn about using the low FODMAP diet to calm IBS symptoms long-term.
