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Irritable Bowel Syndrome (IBS) often involves alternating periods of constipation and diarrhea. If you have this pattern, try to identify triggers or specific foods that trigger your symptoms. If lifestyle changes don’t reverse constipation, see your physician.

Conventional treatments include antispasmodic drugs, which slow the function of the gastrointestinal tract, but these drugs aren't very effective and can cause significant side effects. Some doctors also prescribe antidepressants and potentially habit-forming tranquilizers for IBS. Since conventional medicine offers little effective treatment for IBS, stay away from gastroenterologists elaborate diagnostic workups and prescription drugs. Instead, you can do a great deal to overcome IBS symptoms by making some simple changes in your diet and taking steps to reduce the stress in your life.

Causes and Symptoms

IBS is a common disorder affecting 10 to 20 percent of adults at some point in their lives. Once called “spastic colon,” it's a combination of symptoms that may include constipation, diarrhea, gas, bloating, fatigue and headaches that can be worsened by certain foods, stress and/or other irritants. ) IBS is the end result of nervous interference with the normal function of the lower digestive tract. The symptoms are variable and change over time.

Recommended Lifestyle Changes

• Learn to relax. Try the Relaxing Breath that Dr. Weil teaches, biofeedback, yoga or meditation to help reduce the stress in your life.
• Try hypnosis. Several scientific studies have shown that hypnosis can help ease IBS symptoms.
• Try cognitive behavioral therapy. This form of psychotherapy can help you see how self-defeating thoughts and actions contribute to stress and subsequently to IBS symptoms.
• Try acupuncture. This seems to help relieve bloating.
• Exercise. Physical activity helps to maintain bowel regularity and reduce stress.

Nutrition and Supplements

• Identify trigger foods. By keeping a symptom diary, you should be able to pinpoint the foods that lead to your IBS symptoms. For example, some foods that may increase gas and bloating are beans and raw fruits and vegetables.
• Avoid stimulants. Caffeine, tobacco and other stimulants can irritate the bowels and worsen diarrhea. Decaf coffee can have the same effects.
• Avoid dairy foods. Eliminating milk and milk products can be a big help for many people.
• Increase your fiber intake. Eat lots of whole grains and cooked vegetables and fruits. Sprinkle a tablespoon of freshly ground flax seeds on cereals, soups and/or salads daily. Use Metamucil or an equivalent fiber supplement if you can't sufficiently increase your consumption of dietary fiber.
• Don't overeat. Too much food in a single meal can set off IBS symptoms; opt for small, frequent meals when possible.
• Avoid certain non-nutritive sweeteners. Sorbitol and xylitol can exacerbate diarrhea in people with IBS.
• Eliminate all products (soy milk, ice cream, etc.) containing carageenan.
• Take probiotics with meals. These products contain “friendly” bacteria that can stabilize the digestive tract; you can find milk-free brands (such as culturelle) in health-food stores.
• Take carob powder for diarrhea. Used occasionally, a tablespoonful of carob powder (mixed with applesauce and honey) can soothe irritated intestines.
• Take peppermint oil. Enteric-coated capsules taken 15 to 30 minutes before meals led to significant improvement in IBS symptoms among participants in a Chinese study. Take one or two capsules three times a day before meals.
• Try slippery elm. Slippery elm powder, obtained from the inner bark of the red elm tree (Ulmus rubra), can heal irritated digestive tract tissues. Prepare a soothing gruel by combining one teaspoon of the powder with one teaspoon of sugar and two cups of boiling water. Stir well. Flavor with cinnamon and drink one or two cups twice a day.