(You try working, eating, or having sex with constipation or diarrhea.)
Employ the tips and tricks below to finally banish that bloat, gas, and frustration.
FIRST, THE SYMPTOMS OF IBS
So do you have IBS?
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NOW, THE REMEDIES
It’s a bit of aforgive us, pleasecrapshoot.
No single treatment for IBS works for everyone.
“The initial management of IBS is really about managing your lifestyle,” says Locke.
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“People need to pay attention to stress in their lives.
After that, treatment is based on whether diarrhea or constipation is predominant.
If symptoms worsen, consider the following options.
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ELIMINATE THE TRIGGERS
Steer clear of foods that exacerbate your symptoms.
Among the common culprits are greasy foods, milk, grains, alcohol, chocolate, and caffeinated beverages.
According toStanford Health Care, FODMAPs are carbohydrates (sugars) that pull water into the intestinal tract.
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These sugars include fructose, lactose, fructans, galactans, and polyols.
When eaten in excess, FODMAPs are malabsorbed and fermented upon by bacteria in the intestinal tract.
“And it can also help bring fluid into the bowel,” lessening constipation.
For the best results, aim for at least 30 grams of fiber daily.
Try chopping up fresh ones and adding them to oatmeal orGreek yogurtwith some honey, cinnamon and slivered almonds.
Alternatively, you could eat them whole as a quick, on-the-go snack to satisfy your sweet tooth.
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Four of them will cost you 189 calories and provide 7.4 grams of IBS-fighting fiber.
OATS
Oats are a rich source gut-friendly fiber.
Enjoy some with a cup of weight-loss teachoose a decaffeinated one from ourbest teas for weight loss.
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BLACKBERRIES
One cup of antioxidant-rich blackberries packs in 7.6 grams of fiber!
BANANAS
Knock out IBS and bloat with bananas.
One medium banana has a mere 105 calories and 3 grams of fiber.
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Bananas are also a good source of potassium, which helps diminish water retention.
One cup provides 4 gram of fiber and a mere 14 grams of sugar.
Another benefit of blueberries' mega-fiber is managing your hunger levels with ease.
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SUNFLOWER SEEDS
Sick of noshing on almonds?
A quarter-cup serving of sunflower seeds is just over 200 calories and provides 3 grams of fiber.
Try tossing them into oatmeal and salads for extra crunch.
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But stick to the air-popped variety.
Studies have linked the chemical to infertility and weight gain.
COCOA POWDER
If you’re achocolateaddict, we’ve got some good news!
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(Just be sure to rinse off the artichokes if they have been swimming in added sodium.)
One half of the fruit contains 4.6 grams of fiber which is also why it’s so satiating.
This sweet spin on avocado toast is one you’re sure to love.
EDAMAME
Edamame is boasting with gut-friendly fiber8.1 grams per cup!
Experts say the best time to munch on lightly salted edamame is after a tough workout.
Its unique nutrient profile helps replenish energy stores and the sodium will help to replace lost electrolytes.
Snack on them between meals to keep hunger at bay and maintain a healthy gut.
The naturally sweet veggie contains 30 percent of your daily vitamin C needs.
Additionally, they are low in fermentable carbohydrates responsible for triggering bouts of IBS.
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Toss them into smoothies, create salads or steam them.
Aim for one cup a day raw or 12 cup cooked.
Here are some of the best options.
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All of the processing that frozen yogurt goes through kills off most of the healthy cultures.
Most Greek yogurts are higher in protein and lower in sugar than their non-Greek counterparts.
DARK CHOCOLATE
Dark chocolate is a dietary white knight.
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Chocolate-loving microbes in the gut convert the candy into anti-inflammatory compounds, researchers at the American Chemical Society found.
Bingo: You lose belly bloat.
Look for a cacao content of 70 percent or above.
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Research into its probiotic properties is preliminary but promising.
Bonus: The green stuff may be able to flatten your belly by burning fat during exercise!
And reset your entire bodyand moodwith this recommended and cleansing one-daydetox plan.
GREEN PEAS
Spinach and kale have a bit of competition for green veg of the moment.
But the dark horse of this drag race is the humble green pea.
The peas produce lactic acid bacteria that protects the mucosal barrier, a.k.a.
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When you cook meat at high temperatures, chemicals called heterocyclic amines (HCAs) are produced.
As for the bacteria?
KEFIR
Think of kefir as drinkable yogurt, or an extra-thick, protein-packed smoothie.
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In either case, this delicious dairy product is an IBS essential.
Beyond the satiety-inducing protein, the probiotics in kefir may also speed weight loss.
A study inNutrientsfound that these active organisms improve exercise performance and reduce physical fatigue in mice.
We like Lifeway Lowfat Blueberry Kefirit contains L. casei.
And for the past few decades, scientists have been proving ginger works at quieting that queasy feeling.
Vasopressin is a hormone that regulates levels of water, salt and blood sugar.
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Researchers attribute ginger’s health benefits to gingerols, compounds that are antioxidant, anti-inflammatory, antibacterialand anti-disease.
In fact, studies suggest ginger may reduce symptoms of arthritis, improve cholesterol and prevent cancer.
The herb is often recommended as a general aid for digestion and a remedy for diarrhea and stomach upset.
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Try adding ginger to tea, smoothies, or oatmeal.
EGGS
Eggs are a green light when it comes to battling IBS.
Beyond easily upping your dailyproteincounteach 85-calorie eggs packs a solid 7 grams of the muscle-buildereggs also boost your health.
They’re loaded with amino acids, antioxidants and iron.
When you’re shopping for eggs, pay attention to the labels.
You should be buying organic, when possible.
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These are certified by the USDA and are free from antibiotics, vaccines, and hormones.
BELL PEPPERS
Not only are these low in fructans, but they fight stress.
The good news is that vitamin C-rich foods like peppers can squash stress.
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The beverage is made from freshly grated coconut meat, which helps give it a natural, creamy thickness.
Plus, they taste like nature’s candy.
Quinoa earns its buzz.
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Its amped-up nutrition profile is leaving go-to grains like brown rice in the dust.
Plus it lacks gluten, which can worsen symptoms of IBS.
Substitute this superfood in rice and pasta dishes to add an extra protein punch.
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And lots of H2O aids in digestion.
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
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