The Ultimate Guide to Managing Irritable Bowel Syndrome (IBS): OPTIMIZE Your Pillars of Health with the Cleanbody Method

Living with Irritable Bowel Syndrome (IBS) can be challenging, but there are effective strategies to manage its symptoms and improve your quality of life. Before delving into the specifics of nutrition and lifestyle changes, it's essential to have a basic understanding of IBS. IBS is a common gastrointestinal disorder characterized by symptoms such as abdominal pain, bloating, gas, diarrhea, and constipation. While the exact cause of IBS is unknown, factors like diet, stress, and gut microbiota imbalance are believed to contribute to its development and exacerbation. You can read more our overview of IBS and how we address it with a root cause approach here. In this post, we discuss how we use to the Cleanbody Method to Evaluate someone for IBS.

Now, let's delve into the next step of the Cleanbody Method: Optimize. In this step, we optimize the five pillars of health: CleanFOOD, CleanMIND, CleanFIT, CleanROUTINE, and CleanENVIRO. In this process, nutrition and lifestyle modifications play a crucial role. In this guide, we'll explore how you can make simple yet impactful changes to your diet and daily habits to support your digestive health and alleviate the discomfort associated with IBS.

CleanFOOD: Nutrition for Managing IBS

Fiber Intake

Increasing dietary fiber can help regulate bowel movements and alleviate symptoms of constipation or diarrhea. However, some individuals with IBS may be sensitive to certain types of fiber, such as insoluble fiber found in wheat bran. Opt for soluble fiber sources like oats, fruits, and vegetables, and gradually increase fiber intake to minimize discomfort.

Low-FODMAP Diet

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are a group of carbohydrates that can ferment in the gut and trigger symptoms in people with IBS. Following a low-FODMAP diet involves temporarily restricting high-FODMAP foods and gradually reintroducing them to identify specific triggers. Common high-FODMAP foods include certain fruits, vegetables, dairy products, and legumes.

Probiotics

Probiotics are beneficial bacteria that can help restore balance to the gut microbiota and alleviate symptoms of IBS. Look for probiotic supplements containing strains such as Lactobacillus and Bifidobacterium, or consume probiotic-rich foods like yogurt, kefir, and fermented vegetables.

Hydration

Adequate hydration is essential for maintaining healthy digestion and preventing constipation. Aim to drink plenty of water throughout the day, and limit consumption of caffeinated and alcoholic beverages, which can exacerbate IBS symptoms.

Mindful Eating

Practicing mindful eating involves paying attention to your body's hunger and fullness cues, chewing food thoroughly, and avoiding eating too quickly or while stressed. These habits can help reduce digestive discomfort and improve overall digestion.

Avoiding Trigger Foods

Keep a food diary to identify specific foods or beverages that exacerbate your IBS symptoms, and avoid or limit consumption of these triggers as much as possible.

CleanMIND: Stress Reduction for Managing IBS

Stress Management

Stress is a common trigger for IBS symptoms, so implementing stress-reduction techniques such as deep breathing exercises, meditation, yoga, or regular physical activity can be beneficial.

CleanFIT: Physical Activity for Managing IBS

Regular Exercise

Engaging in regular physical activity can promote healthy digestion, relieve stress, and alleviate symptoms of IBS. Aim for at least 30 minutes of moderate exercise most days of the week.

CleanROUTINE: Daily Habits for Managing IBS

Adequate Sleep

Prioritize getting enough sleep each night, as inadequate sleep can disrupt digestion and exacerbate IBS symptoms. Establish a consistent sleep schedule and create a relaxing bedtime routine to improve sleep quality.

CleanENIVRO: Clean Living for Managing IBS

Avoid Toxic Exposures

Toxic chemicals in the environment can disrupt both our hormone function and our healthy microbiome. Limit your exposure to these toxins by eating organically grown food, eating and drinking from glass rather than plastic, and using a high quality water filter. You can find a number of Cleanbody Approved Product alternatives here.

Avoid Mold Exposure

The overgrowth of certain microorganisms in the gut is one common root cause of IBS. Checking your home for mold overgrowth is one way to limit your exposure to microorganisms that can disrupt your body’s healthy microbiome.

Conclusion

Managing IBS requires a holistic approach that encompasses nutrition, lifestyle modifications, and stress management strategies. By making simple yet impactful changes to your diet and daily habits, you can effectively alleviate symptoms, improve digestive health, and enhance your overall well-being. Remember to consult with a healthcare professional before making significant changes to your diet or lifestyle, especially if you have underlying health conditions or concerns. With dedication and perseverance, you can take control of your IBS and enjoy a happier, healthier life.

IBS can be challenging, so don't hesitate to seek support from healthcare professionals, support groups, or friends and family members who understand your condition and can offer guidance and encouragement. Optimizing the Cleanbody Pillars of Health lays the foundation for healing the root cause. We address this in the next step of the Cleanbody Method: Support. Stay tuned for another blog post on that next week!

Medical Disclaimer: The information provided in this blog post is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.