IBS is a common condition that affects the digestive system characterised by episodes of abdominal discomfort and abnormal bowel function (diarrhoea, constipation, or both).
- It causes symptoms like stomach cramps, bloating, diarrhoea and constipation.These tend to come and go over time, and can last for days, weeks or months at a time.
- It’s usually a lifelong problem. It can be very frustrating to live with and can have a big impact on your everyday life.
- There’s no cure, but diet changes and medicines can often help control the symptoms.
- The exact cause is unknown – it’s been linked to things like food passing through your gut too quickly or too slowly, oversensitive nerves in your gut, stress, and a family history of IBS.
Common IBS symptoms
The main symptoms of IBS are:
- stomach pain or cramps – usually worse after eating and better after doing a poo
- bloating – your tummy may feel uncomfortably full and swollen
- diarrhoea – you may have watery poo and sometimes need to poo suddenly
- constipation – you may strain when pooing and feel like you can’t empty your bowels fully
There may be days when your symptoms are better and days when they’re worse (flare-ups). They may be triggered by food or drink.
How to ease bloating, cramps and farting
- eat oats (such as porridge) regularly
- eat up to 1 tablespoon of linseeds a day
- avoid foods that are hard to digest – like cabbage, broccoli, cauliflower, brussels sprouts, beans, onions and dried fruit
- avoid products containing a sweetener called sorbitol
- ask a pharmacist about medicines that can help, like Buscopan or peppermint oil
How to reduce diarrhoea
- cut down on high-fibre foods, like wholegrain foods (such as brown bread and brown rice), nuts and seeds
- avoid products containing a sweetener called sorbitol
- ask a pharmacist about medicines that can help, like Imodium (loperamide)
If you keep getting diarrhoea, make sure you drink plenty of water to avoid dehydration.
How to relieve constipation
- drink plenty of water to help make your poo softer
- increase how much soluble fibre you eat – good foods include oats, pulses, carrots, peeled potatoes and linseeds
- ask a pharmacist about medicines that can help (laxatives), like fybogel or Celevac
General tips to relieve IBS symptoms
Do
- cook homemade meals using fresh ingredients when you can
- keep a diary of what you eat and any symptoms you get – try to avoid things that trigger your IBS
- try to find ways to relax
- get plenty of exercise
- try probiotics for a month to see if they help
Don’t
- delay or skip meals
- eat too quickly
- eat lots of fatty, spicy or processed foods
- eat more than 3 portions of fresh fruit a day (a portion is 80g)
- drink more than 3 cups of tea or coffee a day
- drink lots of alcohol or fizzy drinks
