10 tips to immediately reduce irritable bowel complaints

1. An irritable bowel or a spastic bowel is certainly not an easy condition to live with for many. In addition, there are many conflicting reports about what you can and cannot eat, which supplements work and which lifestyle adjustments you can best make.

1. In this article I'm going to give you some tips for immediate symptom relief. It is certainly possible to get irritable bowel syndrome under control, but then you need to know what to do.

1. Contents: 1. Digestive Enzymes 2. Probiotics for the good bacteria 3. Don't eat too late 4. Be careful with cruciferous vegetables 5. Fiber, friend and foe at the same time 6. Ripe fruits only 7. Always cook vegetables 8. Take your time 9. Do not drink water during a meal 10. Only eat small meals

Digestive Enzymes

1. It is the small subtle adjustments that will make a huge difference in the reduction of complaints. So the first tip I want to give you are â € ˜â € ™ digestive enzymes â € ™ â € ™.

2. It's the small subtle adjustments that will make a huge difference in terms of symptom reduction. So the first tip I want to give you are â € ˜â € ™ digestive enzymes â € ™ â € ™.

1. When you eat food, it has to be converted by your digestion into useful nutrients. For example, carbohydrates are processed into glucose, proteins are converted into peptides and amino acids. And of course not to forget the important fats.

2. When you eat food, it must be converted by your digestion into usable nutrients. For example, carbohydrates are processed into glucose, proteins are converted into peptides and amino acids. And of course not to forget the important fats.

1. However, if you suffer from irritable bowel it is not that simple. Eating beans and cabbage is often accompanied by stomach ache. This is because these foods are not digested properly. The result is that indigestible particles remain and these indigestible particles are responsible for complaints.

1. The enzyme â € ˜â € ™ Alpha-Galactosidaseâ € ™ â € ™ is very important to give your digestion an extra boost. Research shows that this enzyme can drastically reduce typical irritable bowel symptoms (such as flatulence, bloating, diarrhea).

1. You can easily get digestive enzymes at most health food stores. Check the packaging to see if the â € ˜â € ™ Alpha-Galactosidaseâ € ™ â € ™ is also present. Now it is important to stick to the recommended dosage and not eat too large meals. Otherwise you will need more enzymes to support your digestion.

1. In addition, always check with your doctor whether you can safely take digestive enzymes. For example, it is not recommended for diabetes, pregnancy and certain health complaints and use of medication.

Probiotics for the good bacteria

1. The good bacteria in yoghurt and kefir, for example, can now be found everywhere. The manufacturers are making optimal use of this new awareness. A balance must be maintained in your intestinal flora. It is a mini ecosystem with both â € ˜â € ™ goodâ € ™ â € ™ and â € â € ™ badâ € ™ â € ™ bacteria. These bacteria enter the gut flora immediately after birth and also play a vital role in keeping you healthy and strong.

2. The good bacteria in yoghurt and kefir, for example, can now be found everywhere. The manufacturers are making optimal use of this new awareness. A balance must be maintained in your intestinal flora. It's a mini ecosystem with both â € ˜â € ™ goodâ € ™ â € ™ and â € â € ™ badâ € ™ â € ™ bacteria. These bacteria enter the intestinal flora immediately after birth and also play a vital role in keeping you healthy and strong.

1. In IBS the balance is not optimal and the â € ˜â € ™ badâ € ™ â € ™ bacteria have gotten the upper hand. Now there are several strategies you can follow to strengthen your gut flora. First of all, eat less sugar, because too much sugar is associated with more â € â € ™ badâ € ™ â € ™ bacteria. But also take enough probiotics (1) daily to slowly restore the balance. If you want to know more about probiotics, I recommend that you read this article.

1. The most important thing is to have a bowl of yogurt every day, eat kefir and more fermented vegetables. However, don't go too far and don't eat too many probiotics, start with a bowl of yogurt and see how it goes.

Don't eat too late

1. This is also a weight loss strategy. However, it seems that people with irritable bowel syndrome should not have another meal too late. When you sleep, your digestion slows down. Hence, it is better not to eat, or only small amounts, 2-3 hours before going to sleep. Otherwise your digestion will have to endure extra hardship and your sleep rhythm will also be interrupted.

2. This is also a weight loss strategy. However, it seems that people with irritable bowel syndrome should not have another meal too late. When you sleep, your digestion slows down. That is why it is better not to eat, or only small amounts, 2-3 hours before going to sleep. Otherwise your digestion will have to endure extra hardship and your sleep rhythm will also be interrupted.

1. If you still want to eat something before going to sleep, opt for a small snack. Think of a bowl of yogurt, a handful of nuts or a rice cake.

Be careful with cruciferous vegetables

1. Of course, vegetables are important for your complete health. I personally eat more than the recommended amount of vegetables per day. But with PDS it is a different story. Cruciferous vegetables such as broccoli, kohlrabi, Brussels sprouts and other cabbages cause intestinal fermentation which can lead to flatulence.

1. That is why it is important not to eat too many of these vegetables, small amounts is certainly the advice for cruciferous vegetables. Think of 1 or 2 pieces of broccoli, but no more. This way, you can still enjoy cruciferous vegetables without getting stomach cramps.

Fiber, friend and foe at the same time

1. If you suffer from digestive complaints, the first advice is to eat more fiber. The result is that many people with IBS have switched to a high-fiber diet. However, this can certainly have consequences. Your intestines are more sensitive and cannot process too much fiber, so you can really suffer from very painful stomach cramps.

1. Simply eating whole grain is not the best solution for getting enough fiber. A good tip is to eat a little bit of spelled or whole grain. Nuts, psyllium and linseed are also well tolerated. You can also try quinoa and brown rice. But first, stay away from too much wholemeal bread or other high-fiber products.

1. Don't forget to build this up slowly. Your intestines need to get used to more fiber, this does not happen overnight. In addition, psyllium supplements must also be built up slowly.

Ripe fruits only

1. Eating an unripe banana is certainly not a good strategy. Your digestive system simply has to put in more effort to break down and digest the nutrients. To help your digestion a helping hand, eat only ripe fruits! In the supermarket or greengrocer you can see how soft a certain type of fruit is.

1. This way you can supplement an avocado very well how ripe the fruit. Of course you can also buy fruit that needs to ripen for a while, but don't eat it!

Always cook vegetables

1. I like to drink a green smoothie every day. But this is not advisable with an irritable bowel. It's important to make your digestion as easy as possible. Eating raw vegetables is not useful because your digestion has to be more difficult. Hence, basically always cook your vegetables. It is true that some vitamins are lost, but that is better than the alternative. You can even cook fruit and oatmeal, be aware of this!

Take your time

1. Your digestion starts in the mouth. Your teeth and saliva make a big difference how bad your digestion is going to be. So take your time and do not rush to eat! Chew at least 25-30x and take small bites. The advantage is that you are full faster and will suffer less from IBS complaints.

Do not drink water during a meal

1. In the Netherlands it is normal to also drink during a meal. Now you should definitely drink enough water per day. However, it is better for the effectiveness of your digestive system not to drink while eating. When water is added to the bun, the quality decreases slightly. In addition, your body gives a signal to produce more stomach acid. My own rule is to drink a glass of water half an hour before a meal.

Eat small meals only

1. The advice to eat 3 meals a day is not useful for IBS. Large meals are associated with greater pressure on your digestive system. Eating 5 to 6 small meals will make your digestion MUCH easier. This alone can make a big difference in how many complaints you currently have.

1. In addition, it is smart to eat typical foods that make IBS worse in small amounts between meals. This way you can easily eat a little bit of broccoli in between meals. By eating certain foods separately, the complaints also further decrease.

Conclusion

1. The best way to control irritable bowel syndrome symptoms is through what you eat. It is the small adjustments that will ensure maximum results. Probiotics, digestive enzymes, small meals, and cooking or avoiding certain foods in particular are going to make a big difference. I'd say try these tips and let me know how it goes.

1. For questions or a comment, leave a comment below.