Several studies have shown that a 6-week program significantly reduces symptoms of IBS. Additionally, it has been shown to be especially useful in people with IBS who have existing mental health issues.
Hypnotherapy is thought to work by:
Lowering perceptions of pain in the brain
Reducing sensitivity to pain in the gut
Improving the speed of passage of contents through the gut
6. Get moving
Another easy and effective at-home treatment for IBS is exercise. Exercise is a natural painkiller and releases endorphins which is good for painful IBS cramps. It also helps you to manage your IBS because exercise can relieve stress and stimulate normal intestinal contractions.
In one study, exercise was found to decrease the severity of symptoms in people with IBS. Additionally, lower rates of physical activity were associated with more severe IBS symptoms.
If you have not exercised for a while, there’s no need to start running marathons. Even moderate exercise can help manage IBS symptoms. Start slow with gentle exercises such as:
7. Try Yoga
Yoga is another gentle at-home exercise that can calm your nerves and bring IBS relief. The 3000 year old practice combines breathing, meditation, and movement. Yoga has been linked with many health benefits, including the reduction of IBS gut symptoms.
While there is little scientific data around the effectiveness of specific yoga positions for gut health, yoga has certain poses designed to aid in digestion, including:
Yoga as a practice has been proven to help with IBS. Research has shown it has a beneficial effect on the autonomic nervous system that can restore the gut-brain connection.
Additionally, a recent study in adolescents with IBS showed that yoga was helpful in managing their digestive symptoms. After four weeks of 1-hour daily yoga sessions, the study participants had significantly reduced the severity of their gastrointestinal issues.
8. Peppermint oil
Another simple at-home solution for IBS includes peppermint (what could be easier than pouring a cup of tea?). Peppermint is a herb in the mint family that is an ancient herbal remedy. Peppermint is used to treat IBS and has been shown to relieve symptoms such as cramping and gas.
A review published in 2014 showed that peppermint oil significantly improves overall symptoms of IBS. Additionally, peppermint has been shown to be more effective than prescription antispasmodic medications in relieving IBS symptoms.
Peppermint oil is thought to calm symptoms of IBS by:
Reducing sensitivity to pain
Promoting the growth of ‘friendly’ bacteria in the gut
Relaxing the smooth muscles of the intestines
Having an anti-inflammatory effect
Peppermint oil is well tolerated by most people. However, very occasionally, peppermint oil may cause side-effects such as gastric reflux.
9. Probiotics
Many people with gut issues will have heard about the benefits of probiotics for digestion, especially as some popular varieties of yogurts promote probiotics as a way to balance your gut health.
Probiotics are live bacteria found in supplements and some foods. Live-bacteria might sound a bit strange, but it’s actually safe, similar to your natural gut flora (aka your naturally beneficial gut bacteria), and can provide health benefits.
These ‘friendly’ bacteria help restore balance in your gut and have been shown to improve symptoms of IBS. There is even some evidence probiotics may help with depression and anxiety.
If you want to give probiotics a try, some fermented foods that contain probiotics include:
Yogurt
Kefir
Sauerkraut
Kimchi
Tempeh
10. Prebiotics
Just like the name says, prebiotics are a kind of precursor to having healthy probiotics in your gut. Prebiotics are types of indigestible fiber. Think of them as food for your probiotics (the healthy bacteria) to eat.
Prebiotics nourish the beneficial bacteria in your gut. They have been shown to be beneficial to overall health and have been shown useful in treating IBS.
In one study, IBS-related anxiety was reduced after just 4 weeks of taking prebiotic (let’s hear a tiny round of applause for these microorganisms!).
Want to feed your healthy gut flora? Here are some common foods containing prebiotics:
Artichoke
Chicory root
Banana
Asparagus
Leeks
11. Apply heat
Another simple, soothing way to treat IBS symptoms at home is with therapeutic heat.
Direct, intense (but safe!) heat applied to the abdomen can relax the digestive tract and offer relief for those suffering from IBS. The warmth from a heat pad or hot water bottle may have a calming effect. In addition to psychological benefits, there is evidence that heat can provide pain relief.
Want to try this out at home? Place the heat pad or hot water bottle on the part of your belly that is most painful. Make sure you take extra caution not to use excessive heat as it may cause burns.
12. Use OTC treatments (with caution)
If all else fails, you can turn to over-the-counter (OTC) treatments from your local pharmacy for IBS related relief.
There are many available OTC treatments for digestion issues, such as Immodium or Pepto-Bismol. OTC medications may improve symptoms of IBS, or make them worse depending on how you use them.
When it comes to treating your IBS at-home with medications, it’s important to consult a doctor or pharmacist first and always to follow the instructions on the label.
When to see a doctor
Still not feeling relief? It might be time to consult a healthcare professional. While at-home treatments can provide effective and long-term relief, a professional opinion can help you maintain better gut health.
If you experience any of the symptoms listed below, make sure you see a healthcare professional immediately. These symptoms may suggest you have a condition other than IBS that cannot be treated at home.
The Wrap Up
IBS may cause painful symptoms but there are a range of simple things you can do at home to start feeling better and improve your gut health. Some common at-home treatments for IBS include relaxation exercises, hypnotherapy, physical activity, dietary changes, applying heat, and consuming peppermint oil or other supplements (such as prebiotics and probiotics). As always, if you notice a sudden change in your symptoms it might be time to consult a healthcare professional who may prescribe medications or provide you with advice on how to continue with at-home remedies.
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