1. Dietary Changes Low FODMAP Diet: This diet involves avoiding foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Common high-FODMAP foods include certain fruits, vegetables, dairy products, and grains. Working with a dietitian to implement and manage this diet can be particularly effective. Identifying Trigger Foods: Keep a food diary to track what you eat and how it affects your symptoms. This can help identify and eliminate specific foods that trigger symptoms. Balanced Meals: Focus on small, frequent meals rather than large ones to reduce the burden on your digestive system. Hydration: Drink plenty of water, but avoid excessive caffeine and alcohol, which can exacerbate symptoms. 2. Probiotics and Prebiotics Probiotics: These beneficial bacteria can help improve gut health. Products like yogurt, kefir, or probiotic supplements might be beneficial. Prebiotics: Foods like bananas, onions, garlic, and whole grains feed good bacteria in the gut and can help balance your gut microbiota. 3. Stress Management Mind-Body Techniques: Practices like yoga, meditation, and deep-breathing exercises can help reduce stress, which often exacerbates IBS symptoms. Cognitive Behavioral Therapy (CBT): CBT can help manage the psychological aspects of IBS, such as anxiety and depression, which can trigger symptoms. 4. Herbal and Nutritional Supplements Peppermint Oil: Known to help reduce IBS symptoms like bloating and abdominal pain. Ginger: Can help with nausea and digestion. Turmeric: Has anti-inflammatory properties that may help with digestive health. Glutamine: An amino acid that may help improve gut health and function. 5. Regular Exercise Physical Activity: Regular, moderate exercise can help improve digestive health and reduce stress. Activities like walking, cycling, or swimming can be beneficial. 6. Sleep Hygiene Adequate Sleep: Ensure you get enough sleep as poor sleep can worsen IBS symptoms. Maintain a regular sleep schedule and create a relaxing bedtime routine. 7. Holistic Therapies Acupuncture: Some people find relief from IBS symptoms with acupuncture. Ayurveda: Ayurvedic medicine offers a holistic approach with dietary guidelines and herbal remedies tailored to your body type (dosha). 8. Medical Management Medications: Depending on your symptoms, your doctor may prescribe medications such as antispasmodics, laxatives, or antidiarrheals. Regular Follow-Up: Keep regular appointments with your gastroenterologist to monitor your condition and adjust treatment as needed. Gaining Weight To gain weight healthily: Nutrient-Dense Foods: Focus on calorie-rich yet nutritious foods like avocados, nuts, seeds, lean meats, and dairy products. Smoothies and Shakes: These can be a good way to consume more calories without eating large volumes of food. Healthy Fats: Incorporate healthy fats such as olive oil, coconut oil, and nut butters into your diet. Gradual Increase: Gradually increase your calorie intake to avoid overwhelming your digestive system.

Do rest as much as you can and avoid oily and spicy foods plus dairy products too

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Keeping a regular eating schedule and making balanced meals is a good idea. Pay attention to portion sizes and try to include a variety of whole, unprocessed foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid excessive use of spices, condiments, peppers, and oily/fried foods, as these can be hard to digest for some people. Opt for gentler seasonings and cooking methods that don't rely heavily on added fats.

The most important thing is to listen to your dietitian and follow a customise routine that keeps you feeling your best. Make adjustments as recommend by your counsellor. Rashmi (Dietitian, Green India Healthcare, Faridabad)

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eat less spicy food eat meals timely do not skip any meals

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