Irritable Bowel Syndrome
Irritable Bowel Syndrome (IBS) is a common disorder of the intestines that leads to cramping or abdominal pain and changes in bowel function.
Signs and Symptoms
- Abdominal pain/cramping
- Feeling bloated
- Gas (flatulence)
- Diarrhea and/or constipation
- Mucus in the stool
Interesting Facts
- No one knows exactly what causes IBS
- Women are 2 to 3 times more likely than men to have IBS
- Symptoms may worsen or become more frequent during stressful periods
- IBS typically begins in adolescence or young adulthood
Nutrition Tips
- Experiment with fiber. Fiber reduces constipation, but can worsen diarrhea, gas, and cramping for some individuals. Gradually increase the amount of fiber in your diet over a few weeks, while simultaneously increasing fluid intake to prevent constipation, gas, and bloating.
- Keep a journal to note which foods seem to cause you distress.
- Eat smaller, more frequent meals at regular times. Large meals may cause cramping and diarrhea in people with IBS.
- Drink plenty of fluids — at least 8 cups per day.
Ways to Relieve Stress
- Regular exercise, yoga, or meditation. For more information, contact the Student Rec Center at 438-7529 to see what programs Illinois State has to offer.
- Set aside at least 20 minutes each day to focus on an activity you find relaxing such as listening to music, reading, or spending time with family and friends.
- Student Counseling Services can help you learn to reduce stress by looking at how you respond to events in your life and work. Call 438-3655 for more information.
How to Cope with Symptoms
- The fluid and electrolytes lost during a bout of diarrhea need to be replaced promptly. To replenish fluid and electrolytes, consume broth or soups and fruit juices. Until diarrhea subsides, avoid milk products and greasy foods, which may aggravate diarrhea. As you begin to feel better, add soft foods to your diet, such as bananas, rice, potatoes, and baked chicken.
- If symptoms persist, contact Student Health Services at 438-8655.
How can Exercise Help?
- Exercise helps relieve depression and stress, stimulates normal contractions of your intestines, and can help you feel better about yourself!
- Exercise regularly. Strive for 20-30 minutes of physical activity 3-5 days per week.
If you have been inactive, start slowly and gradually increase the amount of time you exercise.
- Remember to choose exercise activities that you enjoy!
