There are quite a few approaches that you can take, from drinking tea for your stomach discomfort to learning ways to relax. Because everyone dealing with IBS is different, some treatments may work better for you than others. You might even benefit from a unique mix of strategies.

This article offers some ideas on how to manage IBS symptoms. Along with your healthcare provider’s suggestions, these tips may help you to find some relief from the everyday pains of IBS.

Either option is simple. Just place the pad or bottle on the part of your tummy that feels the worst. In both cases, be sure to protect your skin with a layer or two of clothing to prevent burns.

Several types of herbal tea have long been used to ease digestive symptoms. For instance, peppermint tea is a great option for pain because it soothes the digestive tract. In a similar way, anise and fennel teas may help ease constipation.

However, the American College of Gastroenterology (ACG) recommends against the use of probiotics for IBS symptoms. This is primarily due to a lack of high-quality research on the subject. It also reflects the difficulty in determining the specific effects of different probiotic strains.

If you think probiotics might be right for you, be sure to discuss the pros and cons with your healthcare provider.

A food diary is one way to help take some of the uncertainty out of your symptoms. It can track what you’re eating, how you’re feeling, and any other circumstances that may have influenced your IBS symptoms. This record may help you to identify any patterns you are not aware of.

All you have to do is to keep a written account of what foods you are eating along with other factors, such as sleep, stress, or your period. It doesn’t have to be extensive—just quick notes on what may contribute to IBS distress will do.

Try an elimination diet.  An elimination diet involves avoiding all potential trigger foods for a period of four to eight weeks. This gives you time to assess any effect on your symptoms. At the end of the time period, you add foods back one at a time to see if they cause problems. Consider the low-FODMAP diet.  The low-FODMAP diet is a type of elimination diet, and it’s the only diet recommended by the ACG. Research supports its effectiveness in reducing IBS symptoms. The diet requires that you limit certain carbohydrates for a period of time. You then slowly add them back to see how your body responds.

There are also certain foods that can lead to, or ease, specific IBS symptoms. It can do wonders for your everyday health and well-being to learn which foods contribute to—or relieve—gas, constipation, and diarrhea.

The ACG recommends increasing your intake of soluble but not insoluble fiber. Soluble fiber dissolves easily in water, while insoluble fiber does not. Common sources of soluble fiber include oats, peas, apples, beans, and citrus fruits.

When it comes to fiber, there are two more things to keep in mind. First, beware of bran. Many people with IBS say it irritates their systems. Second, when boosting your fiber intake, it may help to start with low-FODMAP fruits and vegetables, and those high in soluble fiber.

Some specific strategies include:

Eating on a regular, predictable schedule Eating smaller meals Avoiding greasy, fatty foods Avoiding gassy foods

A regular practice of relaxation exercises helps to lower your baseline anxiety level. This practice also offers you a way to manage symptoms in real time when anxiety is caused by events like an IBS attack.

There are three basic types of exercises: visualization, deep breathing, and ​muscle relaxation. Try them out and see which works best for you. 

The nice thing about guided imagery is that it is a safe technique to practice. This is something that you can try on your own or with the help of a trained professional.

There is no need to go it alone. One good option is an online IBS support group, which can easily be found on standalone websites or social media sites like Facebook.

Another option is to seek out a qualified psychotherapist. The ACG recommends gut-directed psychotherapy. This takes the same cognitive behavioral approach as therapy used to treat chronic pain and anxiety.

Therapy targets the connections between outside stressors, your brain, and your gut. In addition, working with a good therapist can help you to better deal with the stress and disruptive nature of IBS.

As you might imagine, though, a number of the strategies focus on foods and how you eat. A food diary will help you to track what you eat and the symptoms you experience. Diet changes, like adding fiber or eliminating the FODMAP foods that trouble you, may go a long way to improve your gut health.

If you have concerns about IBS symptoms, be sure to talk to your healthcare provider.