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5 Tips to Reduce Tummy Trouble

The Complete Herbal Guide / Digestive  / 5 Tips to Reduce Tummy Trouble
5 Tips to Reduce Tummy Trouble

5 Tips to Reduce Tummy Trouble

If you’re not personally affected by IBS (Irritable Bowel Syndrome), chances are you know someone who is.  Did you know that 11% of the world population suffers from IBS?[1]  In the U.S. alone, 25-45 million people are affected by this disorder—with a majority being women. And it is quite possible there are much more who suffer from IBS but have not been diagnosed.

These are staggering statistics for a condition that does not have a specific cure. As a matter of fact, if you’ve been diagnosed with IBS, it is because most other digestive diseases or conditions have been ruled out—it is a diagnosis of exclusion with many variables in terms of symptoms, treatment, and severity.

What is Irritable Bowel Syndrome?

The Mayo Clinic defines IBS as …a common disorder that affects the large intestine (colon). Irritable bowel syndrome commonly causes cramping, abdominal pain, bloating, gas, diarrhea, and constipation. IBS is a chronic condition that you will need to manage long term.[2]  It goes on to explain that only a small number of people have severe symptoms requiring prescribed medications and that most sufferers can control symptoms through diet, exercise, lifestyle and reduce stress.

IBS - Tummy Troubles

Symptoms of IBS

The signs and symptoms of irritable bowel syndrome can vary widely from person to person and often resemble those of other diseases. Among the most common are:

  • Abdominal pain or cramping
  • A bloated feeling
  • Gas
  • Diarrhea or constipation — sometimes alternating bouts of constipation and diarrhea
  • Mucus in the stool
For most people, IBS is a chronic condition, although there will likely be times when the signs and symptoms are worse and times when they improve or even disappear completely.[3]

5 Tips to Reduce Tummy Trouble

Drink plenty of water

Drink enough water. Many digestive problems are the result of a lack of water, as the liquid helps dissolve fats and soluble fiber.  Taking a glass of water soon after waking up jumpstarts the digestive system, which helps prevent constipation. Also, drinking a glass of water 30 minutes before a meal stimulates the stomach lining and prepares it for food.[4]

Probiotics

Increasing the number of good bacteria in our GI tract, by taking probiotic supplements and eating foods that contain probiotics, may help combat reduce digestive symptoms, a growing number of scientists say. New research indicates that specialized strains of these good bacteria could also alleviate mood and anxiety disorders.[5]  Of course, always confer with your doctors to find out which probiotics are right for you and the optimal dosage.

Low FODMAP Diet

FODMAP compounds (found in gluten-containing foods) are thought to contribute to the symptoms of irritable bowel syndrome and similar gastrointestinal disorders.[6]  Click here to learn more and find out which foods are low in FODMAPs, which may help reduce IBS symptoms

Increase Omega-7 intake

Sea buckthorn has an array of essential omega fatty acids, including the rare Omega 7. These fatty acids soothe cells and support the functions of the gastrointestinal mucosa. Omega 7 provides also helps to restore moisture. When the mucous membranes are healthy, they hold moisture better. Constipation sufferers may find relief with the healthy functions of these mucous membranes.

Exercise

Aerobic activity, the use of large muscles groups for at least 10 minutes, helps fight constipation. Exercise helps with digestion in several ways, including promoting the movement of food through the intestines and improving blood flow to your gut.[7]

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Stacey Chillemi

editor@thecompleteherbalguide.com

I am on a mission to transform the health of millions worldwide. Check out my website at staceychillemi.com. I am a popular and recognizable health and lifestyle reporter and expert, columnist and health host. Author of The Complete Guide to Natural Healing and Natural Remedies for Common Conditions, along with 20 other published books. I am the founder of The Complete Herbal Guide and a recognized health and natural remedies expert, with over 20 years in practice as a Health Coach. I write for the Huffington Post, Huff Post, Thrive Global and Medium (Owned by Arianna Huffington). I have been a guest on the Dr. Oz Show, local news, and numerous radio shows. My focus is on natural healing, herbal remedies, alternative methods, self-motivation, food for medicine, nutrition, fitness, natural beauty remedies and the power of positive thinking.