Irritable Bowel Syndrome (IBS)

Avoid or limit foods high in cheese, fat, and oil (especially pizza, macaroni and cheese, lasagna, cheeseburgers, potato and macaroni salads). These types of foods slow down the digestive tract and can trap feces in the intestines and create gas pockets there, especially if you also have a dairy 

Being well hydrated moves digestive material more than juices, sodas and energy drinks. Besides, regular hydration will reduce constipation.

Eat small, frequent meals (4-6 times a day) as opposed to large, infrequent meals (1-2 times a day). Large meals and snacks prevent the passage of digestive substances. Don't eat on the run or when stressed or angry. Eat .

Eat whole grains and cereals (if you are not sensitive to gluten), fresh fruits and vegetables. Limit red meat and choose fist-sized portions of poultry or fish/seafood (if you're an omnivore). Eating organic food as much as possible is preferred.

Give your body regular exercise, especially aerobic activity - oxygen is good for relaxing the colon. As an added bonus, regular exercise lowers stress hormone levels. Make sure you give yourself plenty of time for vigorous activity after meals – IBS can flare up if food isn't digested.

If you are a premenopausal woman, your IBS symptoms may be exacerbated before or during your menstrual cycle. During these times of the month, pay special attention to your eating, resting/sleeping habits.

Make sure you decompress and de-stress every day. An overexcited and accelerated nervous system can cause sudden diarrhea or constipation due to high levels of cortisol and adrenaline. Long-term exposure to stress hormones disrupts regular bowel movements.

If you work in a high-stress job/career or live in a high-stress environment, you may want to consider changing your job and/or living situation. Chronic exposure to high levels of stress not only brings on frequent or chronic bouts of IBS, but also wreaks havoc on other aspects of your health. You may be more prone to heart disease, stroke and nerve disorders. If you are a sensitive person (HSP) and an introvert like me, you will be more prone to stressful situations, so make sure you get enough rest and limit your exposure to stressors.

Arrange for regular check-ups with a gastroenterologist if your symptoms change or worsen over time.