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Self-care for IBS

Tāu ake whakaora i te IBS

Changing how and what you eat can help to improve your IBS symptoms. Changing your lifestyle can also help. For example, being more active and learning to manage your stress levels.

Eating well with IBS

Eat regular meals

Eat at regular mealtimes – breakfast, lunch, and dinner. This can help to keep your bowels regular. Do not skip meals, eat late at night or just before lying down.

Always sit down to eat

Sit, preferably at a table and not in front of the TV or computer.

Eat slowly

Make sure you chew your food well before swallowing.

Watch your portion sizes

Eating large meals may make your symptoms worse, especially if you have diarrhoea, pain or bloating. Have small meals and use your hand to judge portion size.

Eat a variety of healthy foods

Every day have food from the four food groups:

grain foods
vegetables and fruit
low-fat milk and milk products
lean meat, chicken, seafood, eggs, legumes (cooked dried beans, split peas and lentils) nuts and seeds.

Change your fibre intake

In the past, people with IBS were told to eat more fibre. High-fibre foods include vegetables, fruit, nuts, seeds, wholegrain breads and cereals. Also, legumes (cooked dried beans, peas and lentils). But we now know that although this helps some people, it does not help everyone.

For most people with IBS, eating more fibre can help constipation. But having too much fibre, especially wheat bran, can make bloating, wind, diarrhoea and pain worse.

Drink plenty of fluid

Drink at least eight cups of fluid a day. Water is best. You might need to drink more during hot weather, after activity or if you are constipated.

Avoid foods and drinks that make your symptoms worse

It may help to keep a food diary and record whether certain foods and drinks make your symptoms better or worse. You can then avoid those that make them worse.

Common foods and drinks that may make your symptoms worse include:

fried and high-fat foods, including many takeaways, cheese, cream cheese, sour cream, cream, ice cream and thick shakes. Also, most dips and mayonnaise, coconut cream, potato chips, hot chips, pastries, pies, sausage rolls and chocolate
spicy foods
caffeinated drinks, such as coffee, tea, cola and energy drinks
fizzy drinks and fruit juice
alcohol
gas-producing foods, including onions, garlic, leeks, mushrooms, cauliflower. Also, legumes such as baked beans, kidney beans, chickpeas and lentils
sugar-free chewing gum and mints.

Physical activity for IBS

Being active can help to relieve stress, keep your bowels regular and reduce other IBS symptoms. It can also help you to feel better about yourself.

Do at least 30 minutes of moderate physical activity most days. Be active in as many ways as possible. Move more and sit less.

Stress and IBS

Reducing stress can help many people to ease their IBS symptoms. Getting enough sleep and being active can help to reduce stress. Relaxation techniques such as deep breathing, yoga, tai chi or muscle relaxation exercises may also help.

Food intolerance and special diets

If your symptoms do not get better by following the suggestions above, you may have a food intolerance. In this case it may help to try a special diet such as a Low-FODMAP diet to work out what foods you are intolerant to. A dietitian can help you to work out if you have a food intolerance. Ask your doctor or nurse to refer you to a dietitian.

Gut-directed hypnotherapy

There is strong evidence to suggest that gut-directed hypnotherapy improves symptoms in many people with IBS. There are clinics that offer this in person. There is also the option of buying an app such as Nerva. This is a 6 week programme developed by Monash University.