![]() More about physical activity guidelines for adults. The exercise should be strenuous enough to increase your heart and breathing rates. Your GP can advise you on the type of exercise that is suitable for you.Īim to do a minimum of 150 minutes of moderate-intensity aerobic activity, such as cycling or fast walking, every week. Many people find that exercise helps to relieve the symptoms of IBS. You should follow the manufacturer's recommendations regarding dosage. If you want to try a probiotic product, you should take it for at least four weeks to see if your symptoms improve. It is unclear exactly how much of a benefit probiotics offer and which types are most effective and research is ongoing to provide further evidence for the use of probiotics in IBS. It is suggested that these ‘good bacteria’ can restore the natural balance of your gut bacteria when it has been disrupted. Probiotics are ‘good bacteria’ found in some foods or supplements. If your symptoms do not improve after making changes to your diet, a special diet called the low FODMAP diet may be helpful.Ī low FODMAP diet should only be followed with the support of a Specialist Dietitian trained in the low FODMAP process. avoiding foods that are hard to digest such as cauliflower and Brussels sprouts.There are some things you can do which will ease any bloating or cramping you may have. IBS can cause bloating or cramps after eating. To limit these, make your own meals using fresh foods wherever possible. These starches can aggravate wind, bloating and diarrhoea symptoms. Processed or reheated foods contain resistant starch, which can be difficult for your body to digest. Check the labels and limit these products. It can also be found in ‘diabetic’ and slimming products. These are found in some sugar-free drinks, sweets, chewing gum and mints. Look out for sweetener names ending in the letters ‘ol’ as these are most likely to cause symptoms. Many reduced or low-fat varieties are available for a healthier alternative. To improve health and potential IBS symptoms only include these foods in small amounts and infrequently. They have also been shown to aggravate some IBS symptoms, especially diarrhoea. High fat foods should be limited as part of a healthy diet. More about alcohol guidelines Fatty foods Spread these out over three or more days and have regular alcohol-free days. ![]() Aim to follow recommendations for safe alcohol intake and drink no more than 14 units per week.
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