IBS-C management tends to be pretty individualized, Sims points out, so it may take some trial and error to find what works best for you. These research-backed treatments and remedies are a solid starting point.
Add Soluble Fiber to Your Diet
Foods like bananas, avocado, beans, citrus fruits, and well-cooked root vegetables are good sources of soluble fiber (that said, avoid anything that triggers discomfort for you). Up your intake gradually to give your system time to adjust, and be sure to drink plenty of water.
Take Peppermint Oil Capsules Before Meals
She recommends trying peppermint oil capsules 30 to 60 minutes before mealtime. “Patients should take 1 to 2 capsules, three times daily, for at least two weeks to determine if this will provide a benefit,” she says.
Use a Heating Pad
Heat can help relax tight muscles to relieve abdominal pain. If the pain stems from constipation, a heating pad may also help move things along. And more regular bowel movements can help your GI tract feel better.
Give Hypnotherapy a Try
Stress can contribute to IBS. Finding ways to manage it can curb your symptoms. One option is gut-directed hypnotherapy, which a review found significantly improves IBS pain.
Gut-directed hypnotherapy, which is performed by a trained psychologist, teaches you how to reframe your perception of pain. “It can also calm the gut by resetting how the brain processes pain signals and reduce visceral hypersensitivity,” Sims explains.
It typically takes four to six sessions to notice a difference, says Sims, who adds that you’ll reap the biggest benefits when you also practice at home in between sessions.
Many people with IBS-C use these remedies in conjunction with prescription medications, Sims points out. So if you’re having trouble managing your IBS with lifestyle changes alone, let your doctor know. Together, you can talk about trying meds to reduce your abdominal cramping or relieve your constipation.
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