Scribd Logo
Upload

Welcome to Scribd!

  • 92 views

    Self-Care For IBS

    Uploaded by

    Rami
    This document provides information on self-care strategies for irritable bowel syndrome (IBS), including dietary recommendations, stress management techniques, and physical activity. It recommends eating regular meals, slowly chewing food, drinking plenty of fluids, keeping a food diary to identify trigger foods, and engaging in moderate physical activity most days. Stress reduction methods like relaxation exercises, yoga, and cognitive behavioral therapy can also help ease IBS symptoms. An exclusion diet may be needed if symptoms don't improve with lifestyle changes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Self-Care For IBS

    Uploaded by

    Rami
    92 views2 pages
    This document provides information on self-care strategies for irritable bowel syndrome (IBS), including dietary recommendations, stress management techniques, and physical activity. It recommends eating regular meals, slowly chewing food, drinking plenty of fluids, keeping a food diary to identify trigger foods, and engaging in moderate physical activity most days. Stress reduction methods like relaxation exercises, yoga, and cognitive behavioral therapy can also help ease IBS symptoms. An exclusion diet may be needed if symptoms don't improve with lifestyle changes.

    Original Description:

    IBS

    Original Title

    Self-care for IBS

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document provides information on self-care strategies for irritable bowel syndrome (IBS), including dietary recommendations, stress management techniques, and physical activity. It recommends eating regular meals, slowly chewing food, drinking plenty of fluids, keeping a food diary to identify trigger foods, and engaging in moderate physical activity most days. Stress reduction methods like relaxation exercises, yoga, and cognitive behavioral therapy can also help ease IBS symptoms. An exclusion diet may be needed if symptoms don't improve with lifestyle changes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    92 views2 pages

    Self-Care For IBS

    Uploaded by

    Rami
    This document provides information on self-care strategies for irritable bowel syndrome (IBS), including dietary recommendations, stress management techniques, and physical activity. It recommends eating regular meals, slowly chewing food, drinking plenty of fluids, keeping a food diary to identify trigger foods, and engaging in moderate physical activity most days. Stress reduction methods like relaxation exercises, yoga, and cognitive behavioral therapy can also help ease IBS symptoms. An exclusion diet may be needed if symptoms don't improve with lifestyle changes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    www.healthinfo.org.

    nz

    Self-care for IBS


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

    Eating well with IBS


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

    Always sit down to eat and eat slowly


    Sit, preferably at a table and not in front of the TV or computer. 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, legumes (cooked dried beans, peas and lentils), wholegrain breads and cereals. But
    we now know that although this helps some people, it doesn't 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're constipated.

    HealthInfo reference: 28007 ⚫ Issued: 16 August 2021 ⚫ Page 1 of 2


    Self-care for IBS
    www.healthinfo.org.nz
    Avoid foods and drinks that make your symptoms worse
    It may help to keep a 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, thick shakes, 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 and legumes
    such as baked beans, kidney beans, chickpeas, and lentils
    ▪ sugar-free chewing gum and mints.
    Food intolerance and special diets
    If your symptoms don't 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.

    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.
    If you are not active, ask your GP or practice nurse about a Green Prescription. This includes a
    free consultation with a physical health advisor to create a personal activity plan just for you and
    gives you a chance to take part in group physical activity sessions.

    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.
    Talking therapy such as cognitive behavioural therapy (CBT) has been found to help many people
    ease their IBS symptoms.
    Written by HealthInfo clinical advisers. Last reviewed July 2021.
    28007

    HealthInfo reference: 28007 ⚫ Issued: 16 August 2021 ⚫ Page 2 of 2

    You might also like