Irritable bowel syndrome, commonly referred to as IBS, is a disorder that occurs in the large intestine. It causes abdominal pain, cramps, constipation, diarrhea, bloating, etc. This condition cannot be fully cured, but it can be controlled through proper diet and lifestyle.

Here are a few home remedies that may help you manage symptoms of IBS:

Healthy diet

• Diet plays a huge role in the frequency and severity of flare-ups.
• Certain foods can alleviate IBS, and a few that can exacerbate it.
• A plant-based diet is a recommended diet for IBS patients.
• Replacing foods high in sugar, artificial sweeteners, trans fat, preservatives, and frozen foods with healthy ingredients such as whole grains, oats, quinoa, fruits, and vegetables can favor the patient.
• Observe your reaction to dairy products as most people with IBS tend to have lactose intolerance as well. If you don’t notice any changes, you can continue taking dairy items as per usual. However, if you notice flare-ups, eliminate dairy products from your diet but make sure you substitute the lost nutrients through other foods or supplements.
• Keep a diary of your diet and your body’s response to it. Try to notice patterns and alter your diet accordingly.

Psyllium powder

• If cleaning up your diet only did little to help your condition, try taking psyllium powder to relieve your symptoms.
• Psyllium is known to manage all types of IBS.
• Stir a teaspoon of psyllium powder into a glass of water or semi-solid food such as oatmeal or cornflakes.

Peppermint oil

• Peppermint oil is known for its medicinal effects and has contributed a lot to herbal remedies for centuries.
• Recent studies have shown that peppermint oil can help reduce bloating and pain in IBS patients.
• Be careful with the amount you use as it can worsen heartburn.
• Consult your doctor about this so that he can help you incorporate peppermint oil into your routine efficiently.

Yoga and deep breathing

• Yoga has been praised for the various benefits it offers physically, mentally, and emotionally.
• Another merit of practicing yoga is the management of IBS.
• Patients who practice yoga experienced symptom relief and betterment in the overall quality of life.
• Yoga and deep breathing can also reduce stress and improve mental health. This, in turn, helps people affected by IBS.
• Deep breathing is done by taking a deep breath slowly, holding it in for five seconds, and exhaling little by little.
• You can add a desired object’s fragrance such as a flower, herb, spice, sandalwood, etc. to breathe in a pleasant smell. This can work wonders to clear your mind, improve internal peace, and reduce stress.
• With reduced stress, patients have notably less frequent and less severe flare-ups.

Acupuncture

• This ancient Chinese remedy can help relieve constipation as it gets the bowels moving well again.
• Acupuncture is inserting thin needles into specific points on the skin to balance the body’s life force.
• This remedy can help calm the autonomic nervous system, which tends to regulate your gastrointestinal tract.