IBS Home Remedies That Work: Lifestyle and Diet Tips

IBS Home Remedies That Work: Lifestyle and Diet Tips

Between 25 and 45 million people in the United States are burdened with a disorder called Irritable bowel syndrome or IBS. Some of the symptoms of IBS are abdominal pain or discomfort, altered bowel habits (chronic or recurrent diarrhea, constipation, or both), bloating, gas, cramping, and sudden urges to use the bathroom. 

IBS, or irritable bowel syndrome, can occur during both the best and worst of times, often accompanied by increased levels of anxiety and stress. While there is no known cure for IBS, there are several home remedies that can help alleviate its symptoms.

Heat therapy

Heat therapy is an age-old home remedy used to alleviate pain and offers a more conservative approach to managing symptoms than taking medications when the stomach is upset.

Heat therapy has been demonstrated to be more effective than ibuprofen for certain types of back pain, as it reduces the blood flow to the abdominal muscles, resulting in their relaxation. Therefore, this is a viable option for managing Irritable Bowel Syndrome (IBS) pain.

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    SACKSY THYME Everywhere Sack, Microwave Heating Pad

    Our versatile herbal heating pad is perfect for large areas like the stomach, chest, back, shoulders, and neck. It can be used for menstrual cramps, stiff muscles, fibromyalgia, IBS, congestion, cough, and anxiety.

    Applying a warm compress, such as a Sacksythyme mondo sack or hot water bottle, to your abdomen can provide relief. Place a towel between your skin and the heat source to prevent burning.


    Research studies have proven that engaging in physical activity can help to alleviate stress, anxiety, and depression, while also promoting a healthier lifestyle. While stress does not directly cause Irritable Bowel Syndrome (IBS), it can exacerbate its symptoms. Regular exercise can also facilitate bowel movements and alleviate constipation.

    Try peppermint oil

    Peppermint oil has a long history of traditional use as an herbal remedy. It has recently been endorsed by the Food and Drug Administration (FDA) for treating Irritable Bowel Syndrome (IBS). Studies have provided evidence to support its efficacy for this condition, making it an attractive option for those seeking a natural approach to managing IBS flare-ups.

    Peppermint oil contains menthol as its active ingredient, which has a cooling effect on the body. Menthol is a powerful analgesic that can reduce pain by blocking pain receptors and relaxing the colon muscles. In addition, peppermint oil has been studied for its potential to reduce pain, bloating, and constipation. It has even been more effective than antispasmodics in treating related symptoms.

    Peppermint oil is readily available in capsule form without a prescription and is generally well tolerated. However, in some cases, it may cause gastric reflux or other side effects. If you are uncomfortable taking peppermint oil, a pleasant alternative is to drink peppermint tea.

    Avoid Dairy

    Many people who suffer from IBS have found relief by limiting their dairy intake. Ironically, the majority of those who have sensitivities to lactose also have bouts of IBS immediately after eating dairy. It might be worth removing dairy from your diet to determine if there is any correlation for your specific IBS situation.   

    Reduce caffeine intake

    Consumption of caffeine, such as coffee, may aggravate symptoms of Irritable Bowel Syndrome (IBS) during a flare-up. Furthermore, even without IBS, it is well known that caffeine can have a laxative effect on the body, which can lead to diarrhea when taken in excessive amounts. A study published in 2019 found that coffee drinkers were 50% more likely to develop IBS than those who did not.

    To reduce the severity of a flare-up, it is recommended to abstain from consuming caffeine. This includes tea and coffee, soft drinks, and chocolate. When adopting this lifestyle change, pay close attention to any changes in your symptoms.


    Changing your diet may improve symptoms dramatically. Keep a journal of foods you eat throughout the day. See which foods seem to make your symptoms worse. After you discover your particular trigger foods, eliminate them from your diet. Some common IBS-trigger foods include:

    • Cabbage, broccoli, kale, legumes and other gas-producing foods
    • Caffeine
    • Alcohol
    • Dairy products
    • Fatty foods, including whole milk, cream, cheese, butter, oils, meats and avocados
    • Raw fruits
    • Foods, gums, and beverages that contain sorbitol, an artificial sweetener

    Eating large meals can cause cramping and diarrhea, so eating smaller meals more often may help. Eating quickly can cause you to swallow air, which can cause belching or gas, so don't forget to slow down at the dinner table.


    Adding fiber to your diet, especially if constipation is one of your main symptoms, often helps to regulate your bowel movements and reduce abdominal discomfort. At first, fiber will increase the amount of gas in your system, so add fiber gradually. Over time, the body adjusts to the effects of fiber, and the gassiness will decrease. Fruits, vegetables, whole-grain bread, and cereals are good food sources of fiber.

    Moist Heat

    Most people find that herbal heating pads provide immense relief from cramping, bloating, and IBS symptoms in general. Since most people suffering from IBS symptoms tend to have anxiety about their IBS, a vicious cycle is born, making things a lot worse. Anxiety about having IBS can lead to IBS symptoms and vice versa.

    Applying direct moist heat to the stomach area provides relief by sending signals through the nervous system to the brain, tricking it into focusing on something other than the "nervous" stomach, relaxing the stomach muscles, and settling things down a bit.

    We recommend Sacksy Thyme's Ultra Premium Herbal heating pads with Cherry pit and flaxseed filler, which provide another level of relief by using healing herbs and essential oils, such as lavender, to promote an overall feeling of well-being.


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      SACKSY THYME Microwavable Heating Pad:

      This heating pad provides amazing moist heat for relieving tension, stress, and cramps. It can also be used for cold therapy by placing it in the freezer. It's versatile and perfect for various uses, including cramps, back ache, stress relief, and more!

      Take a Probiotic

      One way to help restore the balance of good bacteria in your digestive system is by taking a high-potency probiotic supplement. For instance, VSL3 is a popular probiotic that contains over 450 billion organisms per packet. It is advised to take such a probiotic twice daily for one to two months to repopulate the good bacteria in your gut.

      Here are some additional tips for managing IBS:

      • Eat regular meals and snacks throughout the day.
      • Avoid large meals.
      • Drink plenty of fluids, especially water.
      • Get regular exercise.
      • Get enough sleep.

      A Word From Sacksy Thyme

      If you have IBS, it is important to talk to your doctor about the best way to manage your symptoms. Home remedies can be effective, but it is important to rule out any other medical conditions and to get your doctor's approval before trying any new remedies.

      If you have any questions or concerns about managing IBS, talk to your doctor.

      "This information is intended to supplement your physician's recommendation. See your doctor for proper diagnosis and treatment plans that work for you."

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