“Too many people with IBS start by excluding foods,” says Kim Kulp, RDN.
Instead, dietitians say, how you eat when you have IBS may be as important—if not more important—than what you eat.
Whether you have IBS-C, IBS-D or mixed IBS, here’s how slowing down while you eat may help improve your IBS symptoms.
For those who already struggle with IBS symptoms, the effects of stress can be even worse.
Just a 10- to 15-minute walk after a meal can help stimulate digestion and relieve numerous symptoms of IBS.
If you have been diagnosed with irritable bowel syndrome (IBS), you may be trying to control your symptoms by completely changing your diet. “Too many people with IBS begin by cutting out foods,” says RDN Kim Kulp. When eliminating gluten or dairy doesn’t work, many people try avoiding other foods as well. This can result in a diet that is deficient in several nutrients while failing to control symptoms. Therefore, this might not be the best way to start feeling your best.
According to dietitians, eating habits may be just as, if not more, significant than what you eat when you have IBS. “Slowing down, especially during mealtimes, is a habit that I am always working with clients on as a dietitian with expertise in IBS,” says Kara Hochreiter, MdotS. RDN, LD. Her coworkers also concur. Here are some ways to lessen your IBS symptoms, regardless of whether you have IBS-C, IBS-D, or mixed IBS.
How IBS May Benefit from Slowing Down During Mealtimes.
can enhance communication between the gut and the brain.
Because of the close relationship between the gut and the brain, digestion can suffer significantly when you eat in a hurried or stressed-out manner. Your brain redirects blood flow and energy from your digestive system to your vital organs when you’re under stress. Your digestion might slow down or stop working properly if you eat while in this state. After that, your gut immediately relays those stressors to your brain. Stress can have even worse effects on people who already have IBS symptoms.
may assist you in recognizing the stress signals in your body.
According to research, individuals with IBS may have a tendency to eat quickly and chew their food less thoroughly. “Your body remains in fight-or-flight mode when you eat in a hurry or while distracted, which results in a suppression of stomach acid, enzyme production, and gut motility. According to Hochreiter, this may lead to increased heartburn, cramping, bloating, and irregular bowel movements. By eating more slowly, you may be able to recognize these signs before they become more serious.
However, given that pain and discomfort following meals can probably make stress worse, this may be easier said than done. According to Nicole Ibarra, RD, LD, “people with IBS are more likely to experience stress and anxiety around food because they know their history of food and gut symptoms, which continues the cycle of visceral hypersensitivity when eating.”.
Could help with digestion.
According to Hochreiter, “even small changes like cutting back on outside distractions, chewing food well, and taking a few deep belly breaths before meals can help shift the body into rest-and-digest mode and drastically reduce symptoms.”. It can also be beneficial to schedule enough time for your meals. Setting aside 20 to 30 minutes for each meal can help you feel better after eating, even though it can be difficult to do when you’re busy. Naturally, breaking long-standing habits can be challenging. These techniques can be useful if you need more advice on slowing down.
Additional Techniques for Managing IBS.
To feel your best, professionals advise implementing these best IBS management techniques in addition to consulting with your doctor or a registered dietitian.
Maintain a food-and-symptoms log. You can better understand possible triggers before you start removing foods from your diet by keeping a journal of your food intake and any symptoms you experience. According to Jessie Winstead, RD, LD, “it’s one of the most effective tools for taking control of symptoms and feeling better day to day.”.
Remain hydrated. . Dehydration can impede digestion and exacerbate symptoms such as gas and constipation. Additionally, maintaining proper hydration is crucial for replacing lost fluids if you have IBS-D.
Avoid missing meals. Too much time between meals can throw your digestive and neurological systems into overdrive. According to Keelin Murphy, M.S, “eating every three to four hours helps balance [the stress hormone] cortisol and your circadian rhythm, while preventing overeating and impulsively eating foods that are gut-irritating.”. The RDN.
Add a little movement. Walking for ten to fifteen minutes after eating can improve digestion and alleviate a variety of IBS symptoms. In a small study, taking a quick walk was just as effective as taking medication that stimulates gut motility in reducing burping, gas, and abdominal pain. Additionally, it reduced bloating and fullness in the abdomen even more quickly.
Have your morning meal. According to Katie Schimmelpfenning, RD, “this early meal kick-starts digestion by triggering the gastrocolic reflex, which promotes regular bowel movements and supports smoother gut function all day.”. In order to manage IBS, it also gives you consistent energy and lessens the strain on your digestive system. “.”.
Practice methods for relaxation. Hochreiter asserts that in order to soothe the gut, the entire system must be calmed by implementing routines that assist in putting the body in parasympathetic “rest and digest” mode. Simple yet effective techniques to aid in that process include breathing exercises, meditation, yoga or tai chi, and vagus nerve stimulation (such as humming or gargling). “.”.
The bottom line.
