7. Cut Dairy
Even if you aren’t lactose intolerant, dairy can be a trigger food for most people. Dairy is an inflammatory acid food. Plus, it can contain antibiotics and artificial hormones that can lead to an immune response. While it’s best to cut out dairy completely, you can start by only eating small amounts of cooked dairy or combining it with other foods.
8. Stay Hydrated
Staying hydrated is an important part of keeping regular in periods of constipations and to rehydrate after diarrhea. Hydrate with water or tea throughout the day.
However, avoid alcohol, coffee, and carbonated drinks. It goes without saying that you should also avoid diuretics if you’re suffering from a bout of diarrhea.
9. Eat at the Same Time Every Day
Eating at regular intervals helps keep your bowels in working order. If you suffer from constipation, eat three meals a day to make sure you have enough fiber in your system. However, if you’re going through a period of diarrhea, stick to small frequent meals until your digestive system recovers.
Exercise is an easy way to keep your bowel movements regular and to release stress. It can also improve self-esteem and lessen depression. If you’re used to sitting down most of the day, start with low-impact exercises, like leisurely swimming or going around the block on your bike. You can gradually give running and team sports a try or even sign up for pilates.
People with IBS should do at least 20-60 minutes of moderate- to vigorous-intensity physical activity 3-5 days a week, according to Web MD (15).
11. Reduce Stress
Stress is synonymous with inflammation and illness, so it’s no surprise that it can affect your bowels too (16). Worse yet, the relationship between stress and digestive disorders goes both ways. The more your digestion is impaired: the more stressed and anxious you’ll feel (17).
To reduce your stress levels, take up a yoga class, meditate, and invest time and energy into your favorite hobbies.