5 Ways to Calm an IBS Flare

Irritable Bowel Syndrome (IBS) is a chronic gastrointestinal disorder that affects millions of people worldwide. It is characterized by a range of symptoms, including abdominal pain, bloating, diarrhea, and constipation. IBS is a condition that often comes in waves, with periods of relative calm followed by sudden flares. When an IBS flare occurs, it can be uncomfortable and disruptive to daily life. However, there are strategies and lifestyle changes that can help alleviate the symptoms and provide relief. I want to offer you 5 ways that you can bring your symptoms under control, while working on uncovering the underlying causes.

1. Dietary Modifications

One of the most powerful ways to manage IBS symptoms is through dietary modifications. Certain foods can trigger IBS flares, so identifying and eliminating them from your diet can be a game-changer. Common trigger foods include:

FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols): These are carbohydrates found in a variety of foods, such as certain fruits, vegetables, dairy products, and grains. Reducing FODMAP intake can help alleviate symptoms for many IBS sufferers.

Spicy and greasy foods: These can irritate the digestive system and trigger IBS symptoms. Avoiding them during a flare is recommended.

High-fiber foods: While fiber is healthy and we need it to maintain a healthy microbiome, some higher fiber foods can exacerbate IBS symptoms, like broccoli, cauliflower and seeded breads. Opt for soluble fiber sources like oats, rice, and potatoes during a flare.

Dairy products: Many individuals with IBS have lactose intolerance or an intolerance to the proteins, so avoiding dairy or choosing lactose-free options may be helpful.

2. Stress Management

Stress and anxiety are well-known triggers for IBS symptoms. To calm an IBS flare, it's crucial to manage stress effectively, especially because an IBS flare will bring on more stress. Here are some stress-reduction techniques:

Deep breathing exercises: Practicing deep, diaphragmatic breathing can help calm the nervous system and reduce stress.

Meditation and mindfulness: Mindfulness techniques, such as meditation and yoga, can be instrumental in managing stress and promoting relaxation.

Regular exercise: Physical activity can help reduce stress and improve overall well-being. Aim for a consistent exercise routine to help manage IBS flares and it does not need to be intense, gentle walks are just as good.

3. Supplements

These will not treat the cause but can reduce symptoms in the meantime. Some of my favourites are activated charcoal which can absorb the excess gas production. Enteric-coated peppermint can help with symptoms such as bloating, gas, pain and discomfort. Ginger can help with symptoms of bloating, nausea and that feeling like food is just sitting and not moving through your digestive system.

4. Probiotics

Probiotics are beneficial bacteria that can help regulate gut health and alleviate IBS symptoms. While more research is needed to determine which strains are most effective for IBS, some individuals have found relief by incorporating probiotics into their daily routine. It's essential to consult with a healthcare provider or gastroenterologist to determine the right probiotic for your specific condition. Certain strains of probiotics can be really useful for bringing symptoms under control quickly.

 5. Stay Hydrated (& use tea)

 Proper hydration is crucial for managing IBS symptoms. Dehydration can worsen constipation and make IBS symptoms more severe. Drinking enough water can help maintain regular bowel movements and reduce the risk of dehydration during an IBS flare. Avoiding excessive caffeine and alcohol, which can dehydrate the body, is also important. If you find that even water is bloating you, this could be a clue that testing for SIBO might be your next step.

A Carminative Tea – can help you stay hydrated and therapeutically decrease symptoms of bloating, pain, cramping and gas. Download my free E-book “5 tips to reduce your bloating, pain & gas” to get your hands on this recipe.

IBS flares can be distressing, but there are ways to calm and manage the symptoms effectively. By making dietary modifications, managing stress, considering supplements, and staying adequately hydrated, individuals with IBS can improve their quality of life and reduce the impact of flares on their daily activities.

It's important to work closely with a healthcare professional to create a personalized plan for managing IBS, as each person's experience with the condition is unique. With the right strategies and support, you can find relief for acute flares and uncover and treat the underlying causes for long-term relief.

If you want 5 ways to reduce your bloating, pain, and gas, get my FREE e-book right now!

This guide is easy to understand, so that you can begin implementing changes today and  
get relief as soon as possible.

Don’t suffer any longer!

A bit about me!

 I am Danielle Elliott a qualified Naturopath and the owner of Tummy Rescue.

I have been helping kids & adults improve their health for over 16 years, with the last 11 years concentrating on helping patients with any kind of gut disorder. I began focussing on everything gut related after my husband was diagnosed with Crohn’s Disease. And lucky I did……as my husband and both our kids have Coeliac Disease and my daughter has a dairy allergy.

So…. I am well and truly where I am meant to be!

I love being able to help people to soothe and calm their symptoms, investigate the causes and support and improve their gut function.

I also get to write educational pieces to train practitioners and am often interviewed for podcasts and summits, which is another really rewarding part of my work. I love educating people (this is something I do in every consult), because I do believe knowledge is power. It gives you the tools to make the changes you need to!

So, when you opt-in to my E-book, you are beginning on a journey of learning and discovery, of how you can reduce your symptoms of bloating, gas & pain and improve your gut health.

I would be honoured to help you along the way.

Danielle xoxo