April is IBS Awareness Month, although it may have been a bit of a taboo in the past, more and more people are talking about their experiences with irritable bowel syndrome.

We’ve asked our experts for their tips and tricks to dealing with IBS:

Write it down
“You may discover that there are certain foods that trigger the symptoms or it could be the time of day which makes them worse, for instance when you are tired or you may find your symptoms are linked to regularly stressful aspects of your week,” explains Dr. Marilyn Glenville, the UK’s leading nutritionist and author of Natural Alternatives to Sugar.

Make time in the morning
“Rather than having to rush around in the morning, make sure you have plenty of time to have a proper breakfast and go to the toilet before you head off to work. By starting your day in a calmer fashion, it can help you feel more relaxed too,” says nutritionist, Cassandra Barns.

Watch out for wheat and dairy
If you want to experiment by cutting out certain groups of foods, make sure you stick with it for two weeks to really be sure of the effects of the foods. Marilyn says: “Try excluding wheat and dairy foods for two weeks as these have been shown to be the biggest culprits in triggering IBS symptoms.”

Look out for resistant starch
“Certain foods contain something called resistant starch which means that they resist digestion. This in turn, can cause bloating, abdominal discomfort, flatulence, trapped wind and diarrhea. These foods include beans such as lentils, soya and chickpeas,” explains Marilyn.

Put down the coffee
“Instead of having a coffee, try a ginger tea as this has a number of benefits for IBS in that it can help to prevent indigestion, gas and bloating. Ginger also acts as an anti-spasmodic and it relaxes and soothes the intestinal tract. It is also known to reduce anxiety, which for some people can worsen gastrointestinal symptoms,” says Shona Wilkinson, Nutritionist at SuperfoodUk.com.

Watch your table manners
“Don’t talk with your mouth full, as in doing so you can gulp mouthfuls of air and this can cause excess belching. Chew well, chewing is the first part of digestion and can reduce foods fermenting lower down in the digestive tract,” adds Marilyn.

Don’t stress out
“Never eat when you are stressed, feeling emotional or in a rush. Take time to sit down at the table and eat slowly and calmly. Try to avoid eating with others and being over-talkative. By focusing on conversation rather than the eating, this may interfere with the digestive process. It’s also important to chew properly, at least thirty times each mouthful,” explains Shona.

Best Supplements to take for IBS

• Vitamin B6: “A multivitamin and mineral supplement should be the foundation of a supplement programme and should contain good levels of the B vitamins including vitamin B6. This is an important vitamin for IBS as low levels of this nutrient have been associated with the condition,” explains Nutritionist Cassandra Barns.
• Magnesium: “Magnesium is an important mineral for helping with IBS because it helps to relax the muscles in the bowel and help prevent cramping and spasms. It is particularly helpful for IBS if the main symptom is constipation rather than diarrhoea,” explains Barns.
• Probiotics: “Probiotics are a hot topic of the digestive health world, including IBS. Research has been mounting over the years to suggest that probiotics can be extremely beneficial in helping with IBS, and helps to promote general gut health,” says Barns.