As careful as you may be, it’s often not possible to avoid IBS triggers all of the time. An IBS flare up is nothing to be ashamed of or to beat yourself up over. Eating out, not watching your serving sizes, overdoing your FODMAP tolerance thresholds or a stressful event may lead to an unintentional IBS flare up.
An IBS flare up can be uncomfortable, painful and can leave you feeling quite discouraged. Don’t be hard on yourself. It’s important to remember that IBS even though symptoms can be painful and uncomfortable, they don’t cause damage to the digestive tract.
If your IBS flare ups are fairly regular, check in with your Doctor and Dietitian again to see if there are any further strategies you can implement to manage your IBS. Remember, everyone’s IBS presents differently. Therefore, there is no single solution to managing IBS. Your Doctor and IBS & FODMAP trained Dietitian can assist in finding the best individualised management for your IBS.
Below are some management strategies in the situation where you have an IBS flare up.
Keep these in mind to reduce the severity of your symptoms.
Diet
Firstly, go back to the low FODMAP initial phase, where your base diet is completely low FODMAP temporarily. Removing all high FODMAP foods from your diet can help to give the gut some rest and prevent the symptoms from worsening.
As well as FODMAPs, eliminate other foods that are known to trigger your IBS symptoms. Spicy, fatty or fried food, alcohol and coffee are common gut irritants that are best to avoid during an IBS flare up.
Stay hydrated by drinking water throughout the day. Low FODMAP herbal teas and warm water may also help soothe the gut.
Gentle Movement
Exercising might be the last thing you feel like doing in the midst of an IBS flare. Vigorous exercise may not help and it’s important to not push yourself with vigorous exercise during this time. Doing some gentle movement, however, may help soothe the gut and reduce symptom severity. Try some light exercise like going for a walk, gentle yoga or pilates.
Many with IBS have had symptom improvement after attending hatha yoga sessions twice per week for 12 weeks (specifically duration of pain, satisfaction with bowel habits and interference with everyday life).
Mindfulness & Stress Management
Anxiety and stress are known triggers for IBS type symptoms. Communication occurs between the gut and brain (known as the gut-brain axis), which is why IBS flare ups often go hand-in-hand with stressful situations. Practising mindfulness is one way to help manage stress and therefore reduce gut symptoms. Try relaxing mindfulness techniques such as guided mediation, downloading a mindfulness app or deep belly breathing to help.
Heat
Try using a warm heat pack on the belly to reduce pain and cramping. The heat placed directly on the abdominal area will encourage muscles to relax and increase blood flow to the area.
Peppermint Oil
Natural peppermint oil has been extensively researched and shown to provide relief of the symptoms of IBS.
Mintec capsules have a specially formulated coating that delays the release and effectively targets the site of the pain. The product does not require refrigeration, so you can fight the symptoms of IBS anywhere, anytime.
Mintec helps relieve abdominal pain, cramps, bloating and wind. If you find you’ve exceeded your FODMAP tolerance threshold, Mintec may assist in helping you manage the symptoms which may consequently occur.
Over the counter remedies
If your IBS flare is triggering symptoms of altered bowel movements, it can be distressing, but there are various over-the-counter remedies that you can consider to manage these symptoms effectively. If you’re experiencing constipation, laxatives can be a helpful option to promote regular bowel movements and relieve discomfort. On the other hand, if you’re dealing with diarrhea, anti-diarrheal medications can assist in slowing down bowel movements and easing urgency.
However, it’s important to approach these remedies with caution and consult with your healthcare provider before trying new medications.
Remember, everyone’s body responds differently, so it may take some trial and error to find the most effective solution for you. Always seek professional guidance to ensure that the chosen remedies align with your overall health and well-being.
