March 21, 2023

Having an IBS Emergency? Here Are Some Ways to Calm Your Digestion Fast

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Sometimes your IBS can lull you into a false sense of security. Maybe you’ve made a few changes and your symptoms have died down. So you breathe a tentative sigh of relief and cross your fingers that this change is permanent.

And if you’ve been addressing the root cause of your IBS with your practitioner, it’s entirely possible that your symptoms are fading away, never to be heard from again…

But, sometimes they come roaring back — especially if you are just working on a temporary fix. And like so many things in life, your IBS symptoms can have horrible timing. That’s why I recommend you have some emergency measures available to deal with those IBS symptoms that show up unexpectedly at the worst possible time.

No, there is no magic, instantaneous cure. But there are things you can do to calm your IBS symptoms when you’re having one of those days. So let’s dig in and explore some of these strategies — and talk about why they work.

Heat Therapy to Reduce IBS Symptoms

Applying heat to the abdomen can help reduce IBS abdominal pain and cramping. There’s just something magically soothing about heat. Well, unless you’re talking about the Arizona summers. Then not so soothing.

But for IBS symptoms, applying some heat to your abdomen can help. Heat therapy works by increasing blood flow to the abdomen, which can help reduce inflammation and relax the muscles in the gut.

Here are some ideas for using heat therapy to reduce IBS symptoms:

Hot water bottle

Yes, these still exist. They’re old school. But they’re also practical, fairly inexpensive, and easy to work with. Fill a hot water bottle with warm water and place it on your abdomen for 15-20 minutes at a time when your IBS symptoms are flaring up.

Warm bath

Depending on which symptoms you’re dealing with, stripping down and getting in the tub may not be appealing. But a good soak in a warm bath for 15-20 minutes to help relax your entire body, including the muscles in the gut. And this can be great for pain reduction.

Heating pad

This is sort of the modern version of the hot water bottle. Just make sure your heating pad has an auto off function in case you fall asleep. Use a heating pad on your abdomen for 15-20 minutes at a time to help reduce pain and cramping.

Peppermint Oil to Reduce IBS Symptoms

Peppermint oil is one of my favorite ways to reduce IBS symptoms — particularly spasms, cramping, and bloating. Not unlike heat, peppermint oil works by relaxing the muscles in the gut and reducing inflammation.

IBgard

IBgard is my favorite peppermint oil supplement. It’s available over-the-counter at many stores including CVS, Walgreens, WalMart, and Target.

This is a good product to have on hand if you’re accidentally exposed to a problematic food and need some quick relief. The peppermint oil in IBgard is enteric-coated so it’s released in the small intestine where it’s needed. Peppermint oil that is not enteric-coated is less effective and can actually cause heartburn or nausea — the last thing you want when you’re having an IBS flare.

IBgard isn’t perfect. I don’t love that it contains polysorbate 80 (a preservative) and artificial coloring (FD&C Yellow#5, and FD&C Green #3). If you are sensitive to these ingredients, IBgard may not be the best choice for you. But for patients without these sensitivities, keeping this supplement on hand to treat occasional symptoms can be beneficial.

Peppermint Tea

You can buy peppermint tea in tea bags, or you can make your own by steeping peppermint leaves in hot water for 5-10 minutes. There is something calming about holding a warm cup in your hands. If your IBS symptoms have flared up because of stress, the experience of drinking a hot cup of tea can help. Plus you also get the aforementioned benefits of peppermint oil.

Meditation or Relaxation Exercises to Reduce IBS Symptoms

IBS and stress often go hand-in-hand. If your symptom flare-up is tied to stress — either ongoing or acute — doing something to calm your nervous system, slow down your brain, and relax your body can make a big difference.

Meditation doesn’t have to be a big deal. Some people find the idea intimidating, imagining that they need to sit in an ashram in the lotus pose keeping their mind clear for hours. Meditation doesn’t have to be complicated — or hard.

If you’re intimidated by the idea of meditating, start with something short and simple. A mindful body scan can get you present in the moment, slow your breathing, and calm your mind. Just close your eyes and think about each part of your body from your head to your toes. Notice any sensations you’re feeling. You may notice tension in your neck. You can try to relax it if you’d like. But it’s also okay just to notice it’s there. You may notice more neutral sensations like tingling or warmth as well. The point is just to notice.

Even a 3-minute body scan can calm things down. Try not to focus only on your IBS discomfort. Notice the other things going on in your body. And if a body scan isn’t your thing, just closing your eyes and taking some deep breaths is a form of meditation as well. Again, keep it simple.

And if you want some guidance there are lots of videos on YouTube. Or you can download an app like Calm or Headspace.

Find a Long-Term IBS Solution

Finding immediate relief from IBS symptoms can be challenging. Your best bet is to address what’s going on with your digestion from the source so you can stop attacks from happening. This takes some detective work though. Every case of IBS is different and there really isn’t a one-size-fits-all solution.

But that’s where I come in. My superpower as a dietitian is figuring out the root cause of digestive issues like IBS. Then once we know what’s going on, I’ll work with you to develop a plan to get on top of your IBS symptoms in a way that works with your life. The tips above can help you find immediate relief when you need it. But wouldn’t you rather just deal with the root cause of the problem once and for all?

If you’re ready to use a dietary approach to address the root cause of your IBS, then click the button below.

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This month we’re talking about all things SIBO — small intestinal bacterial overgrowth. Specifically, I want to answer the SIBO FAQs I hear about this underdiagnosed condition that can cause all sorts of unpleasant digestive symptoms from diarrhea to bloating and more. Last week we covered SIBO basics FAQs — what it is, what causes it, and how it’s diagnosed. So if you’re not familiar with SIBO that would be a good place to start. But if you’re struggling with SIBO, what you probably care about most is how to treat SIBO. So those are the FAQs we’re covering today. Let’s dive in… Can SIBO be treated? The short answer is yes. Once you have a SIBO diagnosis — usually from a non-invasive breath test — SIBO can be addressed at its source. However, the treatment depends on the underlying cause and severity of the condition. What are the treatment options for SIBO? Antibiotics are often used to clear out the bacterial overgrowth, but it's important to address any underlying factors that may have led to the overgrowth in the first place. But antibiotics will reduce the amount of bacteria in your small intestine — and also your symptoms. But antibiotics aren’t without a downside. Yes, they kill the excess bacteria that’s causing you problems. But they also kill the good bacteria that lives in your large intestine — where it belongs. Fortunately, there are other options. Some naturally-minded practitioners (like me), use options like herbal antibiotics that have fewer side effects. And don’t let the word “herbal'' fool you into thinking they won’t work. Herbal antibiotics have proven to be at least as effective as the antibiotic rifaximin. Can diet help with SIBO? Yes! Emphatically, yes. In fact, dietary adjustments are one of your most powerful weapons against this bacterial overgrowth. The bacteria that are partying in your small intestine are living things. That means they need food to survive. So a combination of medication and bacteria starvation will help you get rid of SIBO more quickly than medication alone. So your treatment plan should include some dietary adjustments. Some people do really well on the low FODMAP diet. Or your practitioner may recommend a SIBO specific diet like one of these: 💡 SIBO Specific Diet by Dr. Allison Siebecker This diet — also called the Specific Carbohydrate Diet (SCD) — involves avoiding certain carbohydrates that feed bacteria in the small intestine, in addition to limiting FODMAPs. Foods are color-coded as green (legal), yellow (limited), or red (avoided) to help navigate the restrictions. 💡 SIBO Bi-Phasic diet by Dr. Nirala Jacobi This diet combines the low FODMAP diet with the SCD, but is divided into two phases. The first phase involves eliminating all fermentable starches for up to 6 weeks — starving the bacteria in the small intestine. In the second phase, a few starchy foods are reintroduced to feed the beneficial bacteria in the large intestine. 💡 The low histamine diet This diet can be helpful for those with SIBO who are showing signs of histamine intolerance. This is when your body has trouble breaking down histamines — chemicals involved in the immune system. You foods with high histamine levels like fermented foods, tomatoes, eggplant, and spinach, while prioritizing fresh, unprocessed foods with low histamine levels. This diet may reduce symptoms like headaches, skin irritation, and diarrhea. 💡 Elemental diet This is the most restrictive SIBO diet and involves two weeks of liquid-only nutrition. Your nutritional drink will contain pre-digested nutrients. The idea is that you can quickly absorb the nutrients before they have a chance to feed the bacteria in your small intestine. The diet has an 80-84% success rate according to clinical trials. While effective, it can be challenging, expensive, and not typically covered by insurance. 💡 Cut out sugar and processed sweets If you want to keep things simple, this can be an effective approach that’s easier to navigate. For many SIBO patients, avoiding processed sugars and alcohol is a great way to go. Processed sugars also include artificial sweeteners like aspartame, saccharin, and sorbitol. You won’t be missing out on any nutrients that your body needs. So this type of diet can be useful even after you’ve resolved your SIBO symptoms. How long does it take to treat SIBO? There’s not a clear one-size-fits-all answer for this one. It depends on what caused your SIBO in the first place and how severe it is. Typically, people on a SIBO treatment feel better within 4 weeks. If you take antibiotics, you’ll probably be on medication for about 2 weeks. But full recovery takes longer and requires both dietary changes and dealing with those underlying issues. What is the success rate of SIBO treatment? The success rate for treating SIBO is high. Some figures put the eradication rate at over 70%. The key is keeping it from coming back. Will SIBO come back? I hate to be the bearer of bad news… But yes, SIBO often comes back. In fact, according to recent studies, about 44% of people with SIBO will have a recurrence of symptoms within 9 months of their initial treatment. But… It doesn’t have to be that way. Medication — herbal or pharmaceutical — can treat the symptoms of SIBO and tame the bacterial overgrowth. But you need to remember that something caused your SIBO in the first place. There was some underlying condition that made your small intestine vulnerable to this overgrowth. And unless you address that issue, your SIBO is likely to return. That’s why it’s so important to work with a practitioner who can address the root cause of your problems, instead of just reducing the symptoms. Remember, symptoms are your body’s way of telling you that something is wrong — out of balance. And if you really want to keep your symptoms from coming back, you need to do something about the imbalance that enabled the bacterial overgrowth to get started. This could include addressing any nutrient deficiencies, food intolerances, or gastrointestinal motility issues (how quickly your food moves through your digestive system). Additionally, a dietary plan designed for SIBO recovery and probiotics may also be used to support the gut during and after treatment. It's important to work with a healthcare professional to develop a treatment plan that's right for you. How do I figure out the right SIBO treatment for me? If you suspect that you have SIBO, the first step is to consult a practitioner who specializes in digestive issues (like me). They will evaluate your symptoms and medical history and may recommend a SIBO test. Once you have a diagnosis, your practitioner will work with you to develop a treatment plan that’s customized for your body’s unique needs. In the meantime, there are steps you can take to alleviate your symptoms. I’ve created a guide with helpful resources for managing IBS and SIBO. Click the link below to get your free copy. And if you’re ready for a customized treatment plan, you can schedule a consultation here. Yes, SIBO is a challenging condition. But it is treatable and you can take control of your health.

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