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10 Ways to Avoid IBS Flare-Ups



If you’re one of the millions of people who suffer from Irritable Bowel Syndrome (IBS), you know how debilitating flare-ups can be. At Motus Integrative Health, we believe in empowering our patients with knowledge and resources to reclaim their health. Today, we’ll share ten natural ways to avoid IBS flare-ups, backed by medical insights, dietary guidance, and exercise recommendations.

IBS Causes and Symptoms

Understanding the underlying causes of Irritable Bowel Syndrome (IBS) is a critical step towards effective management. While the exact cause is undetermined, several factors are believed to play roles, including muscle contractions in the intestine, nervous system abnormalities, severe infection, and changes in gut microbes (bacteria in the digestive tract). Stress and changes in diet are also known triggers. 

IBS often triggers uncomfortable symptoms like abdominal pain, bloating, gas, diarrhea, or constipation. These symptoms can be triggered by many factors, such as stress, hormonal changes, certain medications, and specific foods. Both lifestyle changes and medical treatment can help manage IBS symptoms, reduce flare-ups, and improve overall quality of life.

How To Manage IBS

Here are the top 10 ways to naturally keep IBS under control:

  1. Mindful Eating: Slow down, chew thoroughly, and savor your food. This practice aids digestion and can help prevent IBS symptoms.
  2. Regular Exercise: Consistent physical activity can help promote better bowel function. Try a gentle yoga session or a brisk walk.
  3. Stress Management: Meditation, deep breathing, and muscle relaxation can help you manage stress, a common trigger for IBS.
  4. Stay Hydrated: Drinking plenty of water can keep your digestive system running smoothly.
  5. Limit Trigger Foods: Common culprits include caffeine, alcohol, dairy products, and high-fat or spicy foods. 
  6. High-Fiber Diet: A fiber-rich diet can minimize and control constipation, a common symptom of IBS. Incorporate fruits, vegetables, and whole grains into your meals.
  7. Probiotics: These beneficial bacteria can improve gut health. Consider adding probiotic-rich foods like yogurt and sauerkraut to your diet or taking a supplement.
  8. Regular Sleep Pattern: A consistent sleep routine can help regulate bowel function.
  9. Avoid Large Meals: Eating smaller, more frequent meals can help prevent the digestive system from becoming overwhelmed.
  10. Quit Smoking: Smoking can irritate the digestive system and exacerbate IBS symptoms.

How We Can Help

At Motus Integrative Health, we offer a range of services to help manage IBS. Our chiropractic manipulative therapy can reduce stress on your nervous system, potentially reducing IBS symptoms. Our massage and myofascial release therapies can help manage stress and promote relaxation. Our team is also equipped to provide nutritional counseling, helping you create a diet plan that’s tailored to your needs.

Reach Out To Us

We understand that living with IBS can be challenging. But by incorporating these strategies into your lifestyle and seeking professional care when needed, it’s entirely possible to minimize flare-ups and live a healthier, more comfortable life. We are here to support you every step of the way. Contact us to schedule an appointment. Together, we can help you take control of your IBS and live your best life. 


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