Here’s a comprehensive guide on how to improve microbiota health when living with IBS, promoting better digestion and overall well-being.
- Follow a Balanced Diet:
- Embrace Fibre: Include soluble fibre sources like oats, flaxseeds, and fruits (e.g., bananas) to promote healthy gut bacteria and regulate bowel movements. Gradually introduce fibre to avoid exacerbating symptoms.
- Consider Probiotics: Incorporate probiotic-rich foods (e.g., yogurt, kefir) or probiotic supplements to restore beneficial bacteria in the gut. Click here to find out more about the TUMME® IBS Probiotic.
- Eat Prebiotic Rich Foods: Foods rich in prebiotics, like bananas, leafy greens and chia seeds nourish beneficial gut bacteria. Start with small amounts to gauge tolerance, as some people with IBS may be sensitive to certain types of fibre.
- Manage Stress Effectively:
- Practice Relaxation Techniques: Stress can disrupt gut health. Incorporate mindfulness, deep breathing exercises, or yoga to manage stress levels and support gut function.
- Regular Exercise: Physical activity not only helps reduce stress but also promotes healthy digestion and overall well-being.
- Hydrate Adequately:
- Drink Plenty of Water: Staying hydrated supports digestion and helps maintain the balance of gut bacteria.
- Identify and Avoid Trigger Foods:
- Keep a Food Diary: Track what you eat and how it affects your symptoms. Common triggers for IBS include certain FODMAPs (fermentable carbohydrates), spicy foods, caffeine, and alcohol.
- Elimination Diet: Under the guidance of a dietitian, consider an elimination diet like the low FODMAP diet to pinpoint specific triggers and alleviate symptoms.
- Seek Professional Guidance:
- Consult a Dietitian: A registered dietitian with experience in managing IBS can help customize a nutrition plan tailored to your needs and sensitivities.
- Consider Gut-Targeted Therapies: Discuss with your healthcare provider about specialised treatments like antibiotics (if bacterial overgrowth is suspected).
- Maintain Consistency:
- Establish Routine: Regular meal times and adequate sleep contribute to overall gut health and symptom management.
