Living with Irritable Bowel Syndrome (IBS) can be challenging. The sudden onset of pain, cramping, and bloating can disrupt your day and make it difficult to focus on anything else. But the good news is that there are effective ways to relieve IBS pain instantly. In this comprehensive guide, we’ll explore the best methods for fast relief, offering both natural remedies and lifestyle adjustments that can provide immediate and long-term comfort.
Key Points
- IBS pain is caused by muscle contractions, inflammation, and food-related triggers.
- Lifestyle changes like following a Low-FODMAP diet and avoiding trigger foods can provide relief.
- Natural remedies such as heat therapy, herbal teas, and probiotic-rich foods offer fast relief.
- Personalised nutrition guidance from experts, like Vibrant Nutrition, can provide a tailored approach for long-term IBS management.
What is IBS and Why Does It Cause Pain?
Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder that affects the small intestine and large intestine. Symptoms of irritable bowel syndrome can vary from person to person but often include abdominal pain, bloating, gas, diarrhoea, and constipation. The pain is usually the result of muscle contractions in the intestines, inflammation, or an overreaction to certain foods.
Diagnosing IBS can be challenging because its symptoms are similar to other digestive disorders. It often requires a comprehensive review of your symptoms, medical history, and sometimes medical tests.
If you’re struggling with IBS pain, you’re not alone. It’s estimated that 10-15% of the global population suffers from this condition. While the exact cause of IBS remains unclear, triggers like stress, specific foods, and hormonal changes are known to exacerbate symptoms.
Treatments to Relieve IBS Pain :
Effective treatments for IBS often include dietary adjustments, stress management, and lifestyle changes. While there is no one-size-fits-all solution, the following approaches are known to provide relief:
- Following a Low-FODMAP diet & reintroduction to identify and eliminate trigger foods.
- Incorporating probiotic supplements to support gut health.
- Using antispasmodic medications to relieve intestinal cramps.
- Practicing stress-reducing techniques like meditation and yoga.
These treatments aim to provide both immediate relief from pain and long-term management of IBS symptoms.
1. Follow a Low-FODMAP Diet
This diet eliminates fermentable carbohydrates that trigger IBS symptoms, reducing pain and discomfort. A nutritionist can tailor the diet to your specific needs by taking you through the 2 stages of elimination, reintroduction and personalisation.
How to do it:
- Work with a qualified nutritionist, like those at Vibrant Nutrition, to identify your personal trigger foods.
- Avoid high-FODMAP foods like onions, garlic, certain fruits, and dairy during the elimination phase.
- Reintroduce the FODMAP groups one at a time in specific quantities and track symptoms.
- Personalise your diet long term depending on the results.
A tailored approach is key. Vibrant Nutrition’s team can help you create a personalised Low-FODMAP plan that’s right for you.
2. Identify and Avoid Additional Food Triggers
Everyone has unique triggers as well as the FODMAPs, but common ones include spicy foods, caffeine, carbonated beverages and alcohol. Working with a nutritionist can help you track and avoid these triggers.
How to do it:
- Keep a food diary to track what you eat and how it affects your symptoms.
- Eliminate or reduce common triggers such as spicy foods, caffeine, carbonated beverages and alcohol.
By identifying these triggers, you can avoid future flare-ups and reduce the risk of sudden IBS pain.
3. Eat Smaller Meals
Large meals can overwhelm the digestive system, causing cramping and bloating. Smaller, better balanced meals keep digestion smooth.
How to do it:
- Instead of eating 3 large meals we either break it down into 3 smaller meals & a snack or may tweak the proportions or carbs, fats and proteins on your plate to reduce digestive stress.
- Avoid overeating, as this can strain the digestive system.
This method helps prevent overloading the gut, keeping digestion steady and manageable.
4. Incorporate Soluble Fibre
Foods like oats, bananas, and sweet potatoes contain soluble fibre, which can help stabilise bowel movements and reduce IBS pain.
How to do it:
- Add fibre-rich foods like oats, bananas, sweet potatoes, and chia seeds to your meals.
- Avoid sudden increases in fibre intake, as this can temporarily worsen symptoms.
Soluble fibre is gentle on the gut and supports healthy bowel movements, reducing the chance of cramps and bloating.
5. Manage Insoluble Fibre
Unlike soluble fibre, insoluble fibre found in whole grains and certain vegetables can irritate the gut. A nutritionist can help balance fibre intake to avoid flare-ups.
How to do it:
- In the initial step of gut healing we may reduce intake of whole grains, nuts, seeds, and raw vegetables for some people.
- Opt for cooked or steamed vegetables, which are gentler on digestion.
Managing insoluble fibre can help reduce irritation in the intestines, leading to less pain.
6. Stay Hydrated
Drinking plenty of water helps maintain smooth digestion and prevents constipation, a key factor in IBS-related pain.
How to do it:
- Aim for 8-10 cups of water per day.
- Avoid carbonated beverages, which can cause bloating and gas.
Proper hydration supports gut motility and eases constipation-related pain.
7. Avoid Processed and Sugary Foods
Processed foods often contain additives, artificial sweeteners, and preservatives that can irritate the gut lining, leading to IBS pain.
How to do it:
- Minimise processed foods, especially those high in sugar, additives like emulsifiers, and preservatives.
- Choose whole, natural foods instead.
Avoiding processed foods prevents irritation of the gut lining, reducing the frequency and intensity of pain.
8. Include Anti-Inflammatory Foods
Ginger, turmeric, polyphenols from brightly coloured fruit and veggies and omega-3-rich foods like salmon have anti-inflammatory properties that may reduce gut inflammation and ease IBS pain.
How to do it:
- Add anti-inflammatory foods like ginger, turmeric, berries, and omega-3-rich fish (like salmon) to your meals.
- Use turmeric and ginger in teas or smoothies for a soothing effect.
These anti-inflammatory foods reduce gut inflammation and promote overall digestive health.
9. Consume Probiotic-Rich Foods At The Right Stage of Healing
Fermented foods like yoghurt, kimchi, and kefir support gut health by promoting beneficial gut bacteria that can alleviate IBS symptoms.
If however, you have SIBO or histamine intolerance these need to be addressed before these fermented foods are introduced. These foods can make SIBO and histamine intolerance worse if used at the beginning of the gut healing journey. I only include these in the final step of microbiome rebalancing.
How to do it:
- Eat probiotic-rich foods like yoghurt, kefir, sauerkraut, and kimchi when you’re at the microbiome rebalancing stage.
- Consider taking a high-quality probiotic supplement if needed. Which one depends on your symptoms. There are SIBO and histamine safe probiotics and some that can make symptoms worse if you have either of these issues.
Probiotics support gut flora, improving digestion and reducing IBS-related pain. If probiotics or fermented foods make your symptoms worse you need personalised support and guidance to implement the right steps at the right time using the right foods and products for your symptoms.
Work with a Nutritionist for Personalised Guidance
When it comes to managing IBS, personalised advice is often the most effective approach. Every person’s triggers and symptoms are unique, so working with a nutritionist can provide tailored strategies.
Why choose Vibrant Nutrition?
- Personalised meal plans to manage IBS symptoms.
- Expert guidance on the Low-FODMAP diet stages.
- Support to achieve long-term relief and a healthy microbiome.
If you’re ready to take control of your IBS and find relief, schedule a consultation with Lisa Snowdon at Vibrant Nutrition.
