7 Ways to Relieve IBS With Constipation
Trying to figure out what’s causing your IBS (Irritable Bowel Syndrome) with constipation is not a simple task. From infection to stress, there are a number of factors that could be contributing to your symptoms, but the causes are not fully known.
If your symptoms progress, or are associated with other factors (see below*), it’s important to see your doctor to help you get to the root of the problem and develop the best treatment plan.
In the meantime, you just want relief. And there are some things you can do that may help ease your symptoms now. Some of these may take some trial and error, depending on what’s contributing to your symptoms:
1. De-stress. According to Shahnaz Sultan, MD, spokesperson for the American Gastroenterological Association and Assistant Professor at the University of Minnesota, because there is a strong link between stress and IBS symptoms, it’s important to engage in activities that help relieve stress, such as:
- regular exercise
- deep breathing
- mindfulness training
Research shows that therapies which can help reduce feelings of stress and anxiety can also help ease IBS symptoms.
2. Don’t assume the worst (which bumps up your stress level). Sultan says, contrary to popular belief, a colonoscopy is not necessary to diagnose IBS. Diagnosis is based on something called the Rome criteria (the kind, and duration, of symptoms). You will also be happy to know there is no evidence to support an increased risk or susceptibility to developing cancer.
3. Keep a food diary. This will help you identify which foods trigger IBS symptoms. For many people, caffeine, high-fat foods, milk products or artificial sweeteners may lead to increased abdominal discomfort. Identifying and eliminating some of these foods from your diet may be helpful.
4. Eat a well-balanced diet. This should include fiber-rich foods, wholegrain breads, fruits, and vegetables.
5. Stick to small, frequent meals. Or eat less at your usual three meals a day. Large meals may cause cramping and diarrhea, or exacerbate other IBS symptoms.
6. Get plenty of water and regular exercise, which can help stimulate intestinal activity.
7. Take medication. Over-the-counter fiber supplements (like Metamucil) can help control constipation. Talk to your doctor about the kind and brand that is best for you. Newer drugs have been developed that work directly on the intestines to help improve abdominal pain and control constipation; these are usually recommended for people with more severe symptoms.
To determine if your symptoms are due to IBS or some other factor, consult with your doctor if:
- You are older than 50, with constant or severe symptoms
- The pattern of your symptoms has change
- Your symptoms are associated with “alarm symptoms,” such as weight loss, progressive pain, or bleeding.