Irritable Bowel Syndrome

Irritable bowel syndrome (IBS) is characterized by diarrhoea, constipation, wind, abdominal pain, and bloating. Although there is no structural problem with the colon, the normal rhythmic, wavelike contractions that move waste through the intestinal tract become irregular and spastic.

Replenish intestinal flora
Improve the general health of your intestinal tract by making sure it has a flourishing population of friendly intestinal flora. Eat 250ml (8fl oz) daily of yogurt that contains live Lactobacillus ocidophilus organisms. Or buy a good quality supplement and follow the directions on the label.

Eat a high-fibre diet
Eating sufficient fibre keeps waste moving smoothly through your intestines. Avoid wheat bran, which can be too irritating for a sensitive colon. Increase your intake of fruits and vegetables. Eat a bowl of oatme< daily as it contains fibre and a slipper
substance called mucilage which soothes the lining of irritated intestines.You might also try a fibre supplement such as psyllium: start with half a teaspoon stirred into a glass of water and work up to one to two tablespoons a day. It's important to gradually increase the amount of fibre in your diet-too much too soon can cause wind and bloating.

Avoid allergenic foods
Certain foods may trigger symptoms of IBS.To find out which ones may affect you, keep a food and symptom diary for two weeks. Common culprits include caffeine, artificial sweeteners (especially sorbitol), citrus fruits, dairy products. fatty foods, as well as wind-producing foods such as beans and cabbage.

Relieve IBS symptoms with herbs
A herbal mixture of chamomile, hops. and fennel seed can relieve intestinal cramping and wind pains, and promote healthy digestive secretions.
30m1(Ifl oz) chamomile extract 30ml (Ifl oz) hops extract 30ml (Ifl oz) fennel extract
Combine the extracts and store in a dark glass bottle.Take half a teaspoon, three times daily, 15 minutes before meals for up to two months.

Take time for relaxation
Emotional tension and anxiety make IBS symptoms worse.Try stressreducing techniques that calm both body and mind, such as meditation, yoga and focused breathing exercises. Regular daily exercise such as walking also alleviates stress and encourages healthy bowel rhythms.

Drink peppermint tea
Peppermint contains potent essential oils with antispasmodic properties and helps ease intestinal cramping and wind.
250m1(8fl oz) boiling water
I teaspoon dried peppermint
Pour the boiling water over the peppermint in a teapot. Cover, steep for ten minutes, and strain. Drink three cups throughout the day.