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How to beat irritable bowel syndrome (IBS)

I have struggled with IBS for almost my entire life and tried everything possible. After many years I figured it seems there are simple ways that don’t include medicine to beat IBS. This is what truly helps me and I hope it will help you as well if you are struggling with IBS. I know IBS is not just a hype or people that complain about a little bit of stomach pain. IBS can really ruin your life. Here are my top tips to help you get your life back!


If you take a supplement make it a probiotic, they are packed full with good bacteria which restore the good bacteria in your gut. But to be very honest I prefer to eat probiotics the natural way, my favorite is sauerkraut.


Water nourishes the digestive tract and helps remove waste and toxins. When I was a kid (my IBS started at the age of 10!), the doctor never told me this. I got medicine, but would never drink water during the day. Water is very very very important. Get a big bottle and take it with you wherever you go!


I never really liked to move. As a kid I was in a bad shape and exercise was something terrible for me. I remember I watched a documentary on IBS and the idea of moving your body (and as such also your gut) made so much sense to me. Even now I notice, when I don’t go out for a walk and sit still too long my bowels get lazy. Just a walk a day will be enough.


Fibers are important. But I’m not talking about the ”flakes” that your doctor will probably get you. I’m talking about fibers from real whole foods, fruits and veggies. Some people may find it hard to digest raw vegetables (I don’t have issues with that), but steaming is your solution then. Water and fibers are very important.


After all these years with and without IBS I believe one can not really ”cure” IBS. Even though I’m completely free of any IBS symptoms, I still have my triggers. I noticed too much orange juice is not a good plan, so I will have it at home (in a smoothie), but when I travel I will avoid orange juice. For others this can be bread, a fruit, coffee or something completely different. Know your trigger(s) and life will be so much more easier.

Portion size

Instead of having large meals at one time I enjoy smaller meals over the day much more. It basically means you are easy on your gut, you’re not giving it too much work at once.

Raw food

If you have terrible IBS, then raw food might not be the way to go for you. Don’t munch on raw carrots all day, since raw veggies are hard to breakdown. Have steamed, sautéed or roasted veggies instead and not first thing in the morning.

Sit down

Try not to eat fast. Try not to eat and talk, text, check your emails….chew your food and sit down to eat. It helps your body to relax and gets into the state of rest, so your body can absorb the food more easily.


Last but not least, the stress factor. This one is huge. It has a huge impact on your body, but it is also difficult to avoid sometimes. I remember the days I had a job I really hated and I literally had bowel issues almost non stop. Change your job! It is not worth it. Oh my, what a torture that was. Anyway, try to get rid of stress factors that you can get rid of. A relaxed mind and body are very important. If prayer/meditation is not your cup of tea, do something that makes you mindful. It might be walking, cooking or reading. Don’t spend so much time worrying and stressing, relax. Our gut is very much interconnected with our feelings so focus on reducing stress to heal your digestion.

I hope these tips help you and please share your experiences on IBS below with me. I know there are many of us out there struggling with IBS.


photos by the green creator (c) (copyright)


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