 how to manage ibs flareups diet stress reduction and lifestyle changes how to manage ibs flareups diet stress reduction and lifestyle changes rosie tue 11052024 2221 managing irritable bowel syndrome ibs can be a delicate balance but with the right approach flareups can be significantly reduced ibs affects each individual differently so it s important to adopt a personalised plan that addresses dietary triggers stress management and lifestyle habits this blog has been written in collaboration with numi health coach and partner sarah on how you can take control of your symptoms 1 dietary adjustments diet plays a crucial role in managing ibs as certain foods can trigger flareups while others support a healthy gut homemade meals prepared with fresh whole ingredients are ideal as they allow better control over what you consume incorporating highfibre foods such as wholegrains fruits and vegetables supports gut health by aiding digestion and promoting a balanced gut microbiome including a source of protein like lean meats fish or plantbased alternatives helps repair and maintain the gut lining while fermented foods like yoghurt kefir or sauerkraut introduce beneficial bacteria that encourage a diverse gut microbiome if you re looking for home cooking inspiration check out our range of recipes in our  online recipe book  keeping a food diary for a few weeks can be valuable for identifying personal triggers common culprits include dairy products artificial sweeteners eg sorbitol caffeine alcohol and carbonated drinks all of which can irritate the gut in some individuals by recording your meals and symptoms you can pinpoint which foods to avoid and adjust your diet accordingly 2 stress management stress is known to aggravate ibs symptoms making relaxation techniques a vital part of symptom management activities such as meditation yoga or even simple breathing exercises can help maintain a calm digestive system regular exercise is also beneficial not only does it reduce stress but it also helps regulate bowel movements gentle activities like walking especially after meals can alleviate discomfort while more structured workouts can help manage stress levels and improve overall wellbeing engaging in mindfulness practices has been shown to have a positive impact on the gutbrain axis which plays a role in regulating ibs symptoms 3 aligning with your circadian rhythm gut health is intricately linked to your circadian rhythm or internal body clock which influences hormonal regulation and digestive function exposure to natural light in the morning helps regulate this rhythm impacting hormones like serotonin which promotes gut motility and melatonin which supports gut barrier repair during sleep aim for 5 to 30 minutes of morning sunlight even on cloudy days to support your circadian rhythm and improve gut health proper sleep hygiene also plays a role try to maintain a regular sleep schedule and create a restful nighttime environment to further support your digestive system 4 building a personalised ibs management plan managing ibs effectively requires a plan tailored to your specific symptoms lifestyle and triggers it s important to remember that what works for one person may not be suitable for another so listening to your body and adjusting your routine accordingly is essential finding a balance between dietary choices stress management and lifestyle habits can significantly improve symptom control and quality of life supporting your ibs journey with numi we understand the complexities of managing ibs and provide a range of services to help you take control of your symptoms our  health checks offer insights into your digestive health allowing us to tailor diet plans that meet your specific needs and preferences with our personalised approach you ll receive guidance on dietary adjustments stress reduction techniques and lifestyle changes designed to improve your gut health and overall wellbeing let us support you on your journey to better symptom management and a healthier happier life sources nhs uk nd  irritable bowel syndrome ibs overview  british dietetic association nd irritable bowel syndrome and diet harvard medical school 2020  understanding the gutbrain connection  nutrition  