Surviving IBS Flare-Ups: Your Ultimate Guide to Relief

For the past five years, I’ve been dealing with Irritable Bowel Syndrome (IBS), and this blog has become my platform to share my experiences and frustrations with this silent condition. While I wish I could find a cure or identify its root cause, I haven’t. However, I’ve discovered effective strategies to manage IBS flare-ups and want to support you on your journey toward a pain-free life.

Below you will find what works for me whenever I get a flare-up. Hope this helps!

1. Intermittent Fasting

When experiencing a severe flare-up or an extended episode, I turn to intermittent fasting. Even though it’s not easy, it helps me regain control.

If you have an active lifestyle, intermittent fasting gets especially difficult. What I recommend is eating as healthy / light as possible and starting the fast right after your afternoon snack, skipping dinner altogether. Allowing your body this time will enable it to digest the food you’ve consumed throughout the day and result in a more refreshed feeling when you wake up the following morning.

2. Herbal teas

Warm herbal teas become my best friend every time I am dealing with chronic bloating. I recommend aiming for a decaffeinated tea with ginger, turmeric, and/or peppermint for their soothing properties.

My favorite tea for inflammation Bigelow Ginger Peach Turmeric, Caffeine-Free Herbal Tea Bags

3. Self Belly Massage

This is something I’ve mentioned in past blog posts here. I totally recommend performing a gentle massage in the belly area. It will force air out of your bowels and help release a bit of the pressure that you feel when bloated. I start burping uncontrollably right after I perform this massage and it makes me experience significant relief.

Check this YouTube video for a tutorial on IBS belly massage: Click here to watch.

4. Get Active

I totally get that this is probably the last thing you’d want to do. Working out with a bloated belly is THE WORST and it can be pretty painful. But believe me when I tell you that burping non-stop when working out sounds gross but it will be your best relief. By the end of it, you will feel so much better. Stick to a gentle workout and leave that HIIT for a better day.

5. Hot Compress

A hot shower and a hot compress alleviate my discomfort during a flare-up. Hey, it doesn’t solve the issue but it helps me in times of desperation.

6. Lots of Water

Hydrating for me is crucial when I am going through a flare-up. I am not keen on warm water by itself but that’s the best you could you for your symptoms. Lots of room-temperature water works wonders too.

7. Eat simple

I stick to the most basic foods for as long as I feel bloated. This means I stick to boiled eggs, white rice, and chicken breast seasoned with salt only. For a reference list of foods to avoid here’s the LOW FODMAP diet for you.

8. Meditation / Yoga

Last but not least, being stressed about having a flare-up will only make things worse. I recommend just coming to terms that your flare-up will last as long as your body desires. There’s no real control over it, just ways to ease the symptoms. Relaxing, meditating, and keeping yourself active is crucial to keep yourself in the best mind state. IBS has been proven to be directly connected to stress and anxiety so keep that in mind when you are trying to keep symptoms at ease.

As you might know, there are different types of IBS so these strategies might work best for you if you have IBS-C (c for constipation) as I am the one I have experience with.

Please note that I’m not a medical professional, and these strategies are based on my personal experiences. It’s essential to consult with a healthcare provider for personalized advice. I hope these tips help you find relief on your IBS journey. We’re all in this together!

With love,

Andrea