by Lorn Allison, L.M.T., Doctoral Candidate

Can an Irritable bowel diet and other natural options effectively control IBS?

Absolutely! Irritable bowel diet, exercise and managing stress are the main treatments for this condition. Additionally, medications may be used to treat severe symptoms that interrupt daily activities.

By finding this page we assume that you have met with your medical professional and ruled out some of the the other problems that can be mistaken for IBS. Some of these can be very serious digestive issues (colorectal cancer, Diverticulitis, etc.).

If you have been accurately diagnosed with IBS, we would like to focus the natural options you have for controlling its symptoms.

My experience shows that along with Irritable bowel diet recommendations, exercise and supplements you can expect to significantly reduce IBS or eliminate the symptoms.
These approaches may also help to balance the immune system response and stimulate serotonin reception furthering improvement.

Irritable bowel diet and other options for controlling IBS.

1. Avoiding trigger foods

These have been listed on our Irritable bowel diet and IBS causes page.
If you haven’t read this yet, go here… Irritable bowel diet and IBS causes

2. Drink enough pure water

Preferably, drink water at room temperature or warmer. This avoids the triggering of symptoms in the most sensitive sufferers of IBS. Sometimes the contracting effect of the quality of ‘cold’ is enough to set off IBS symptoms.

3. Take Digestive Enzymes

Please our section devoted to this subject… Digestive enzymes

4. Probiotics

These are the beneficial bowel bacteria we are hearing so much about in the news these days.
They can be a beneficial supplement in addition to an Irritable bowel diet plan because of their ability to help balance the intestinal flora thus reducing food irritations and over activity of the immune system.
Additionally probiotics can keep infectious agents and Candida albicans bacteria from growing out of control.In my experience this supplement is a must for IBS sufferers and it is effective in helping stabilize IBS symptoms in most cases.

5. Calcium and Magnesium supplements

These are separate mineral supplements that are commonly taken as a two in one formulation—a 2 to 1 ratio with calcium being the 2 and magnesium being the 1 (i.e. 500mg of calcium and 250mg of magnesium).

This supplement can be effective as a stabilizing factor for the contract-relax activity if the intestines (peristalsis) and for many people these two minerals have a positive effect on reducing IBS symptoms.

One thing I would like to point out, is that calcium citrate appears to better tolerated and assimilated than calcium carbonate. Many times, I have seen clients have negative allergic type reactions to calcium carbonate, as it appears be more difficult to assimilate.
Also, some people maybe outright sensitive to the element calcium, which causes their symptoms to become worse. So, when looking for a product you preferably want to find one where the calcium is of the calcium citrate type. If you can tolerate the calcium then it is a valuable addition to an Irritable bowel diet.

6. The use of deglycerized licorice

It is documented that DGL Licorice has a unique ability to protect the digestive tract from corrosive stomach acids.
Additionally, DGL increases the number of mucus-secreting cells in the stomach, providing an improved environment that is conducive to healing.
These beneficial qualities make DGL a useful adjunct for overall support of the stomach and intestinal lining. DGL acts as a calming agent on the entire GI tract therefore effecting IBS in a positive way.

7. Exercise

Exercise has been shown to reduce IBS symptoms. This can be as simple as 30 minute walks 3-5 times a week.

The statistics on the benefits of exercise to health are numerous and staggering in benefit.
Exercise can increase the reception of serotonin, reducing or eliminating the need for SSRI (selective serotonin uptake inhibitor) medications. I believe that exercise is critical along with the Irritable bowel diet and supplementation to control IBS.

It is important to note, that even mild exercise several times a week is all it takes to improve overall health. So don’t be concerned about excelling at exercise, just make a commitment to do a little and reap the benefits.

8. Deep abdominal breathing

For some people this works very well. This is one of the fastest ways I know of to temporarily reduce IBS symptoms.
Deep abdominal breathing activates the parasympathetic nervous system (calms the ‘fight or flight’ sympathetic nervous system response) by pulling more oxygen throughout the entire body and providing a mini-massage to internal organs.
This massage occurs when the abdominal organs are compressed on the inhalation and released on exhalation. This provides a regulatory pace for the intestine to follow and relax.

9. Peppermint oil

It is used as a concentrated muscle relaxant.
Since the GI tract is one continuous smooth muscle, sometimes muscle relaxants can be helpful.
Peppermint oil is best taken as enteric-coated capsules, to avoid relaxing the esophageal sphincter which can cause acid reflux symptoms.
Clinically, it has been used to inhibit colonic spasm during endoscopy.

10. Acacia powder

Acacia, a soluble fiber, is made from organic fiber which comes from the gum of the acacia tree. As well as its properties as a fiber supplement, it is also marketed as a ‘prebiotic’, which means that it increases good gut flora (the friendly bacteria in the gut).

Many people seem to be marketing Acacia for IBS. My experience has been hit or miss, some people are so sensitive with food allergies, that this may not be tolerated well. It is fair to say though, that it may work well in some individuals.
IBS can be so unpredictable that the only way to know if it will help you is to try it.
Keep in mind if you have a history of negative reactions to supplemental fibers, that this may irritate your IBS.
If your Irritable bowel diet includes enough fruits and vegetable you may really not need an additional fiber supplement

11. Heat

Heat therapy can be used in an attempt to relax the intestines.
Apply moist heat to the abdominal area, either during a flare up or before heading into an environment where you suspect the stress level may trigger symptoms. This approach, at times, may be helpful to pre-relax the intestines before symptoms have a chance to begin.
Experience tells me this also can be a hit or miss approach.