This deserves its own category because as previously mentioned, our bodies can lack the necessary minerals and nutrients when we have IBS, especially if we suffer from Leaky Gut Syndrome. During a flare-up, our stomachs can be quite sensitive. We want to nourish our bodies in the best way possible through simple dietary additives.

One of my favorite ways I can ensure I am receiving enough micronutrients and essential amino acids for digestion is to incorporate soups and broth, especially bone broth.

Bone broth is packed with micronutrients, including zinc, selenium, l-glutamine, and magnesium. The warm broth also helps to sooth our gut lining, making it easier to get things up and running again. Adding more broths and soups during this time will not only make our gut feel better, but it will nurture our soul as we overcome this flare-up.

I don't know about you, but a warm soup, tea, and Netflix are my sick-day essentials! This is my go-to bone broth at the moment!

Our lymphatic system is a key bodily system that helps flush out toxic buildup in our body. During a flare-up, our bodies can be extra-inflamed, triggering an immune response to try to flush out toxic components. By supporting the lymphatic system, we are helping to drain our body of toxic waste and build-up – especially if you are constipated!! My favorite ways to promote lymphatic drainage are:

• Dry Brushing - I use this dry brush from Amazon, and I aim to dry brushing 2-3 times a week. During a flare-up, I will do it daily. I start at my legs, and work my way up my body in swift, circular, motions.

• Face Massages – Lymphatic massages for the face reduce my swelling and puffiness during a flare-up. You can use any face oil; I prefer The Ordinary's 100% Cold-Pressed Rose Hip Seed Oil for acne-scare. I also do this daily (whether I have a flare up or not!)

• Epsom Salt Baths – I am obsessed with Dr. Teal's Epsom Salt with lavender oil. It is great for helping to drain toxins from your body. It's relaxing, comforting, and even better if you take a hot bath and can sweat those toxins out!

• Tummy rubs – Yes, tummy rubs as an adult are amazing too! If you are not already familiar with abdominal massages, start at your lower right abdomen and move in circular motions for 2-3 minutes. I love to use doTERRA's Digestzen oil. Literally if I use this oil at night, my bloat will be significantly reduced by the next morning!

The LAST thing I know I want to do during a flare-up is get out of bed and move my body. But, taking a walk or doing an easy yoga flow really helps to destress and debloat you, especially after a meal. By getting the blood moving through the body, you will not only help your digestive system, but also release endorphins to boost your mood!

Adding heat to areas of pain and discomfort have significantly helped soothe my IBS flare-ups. Heat compresses through heating pads or warmed water bottles help to circulate blood and stagnant inflammation. Whether my stomach is cramping, or a migraine is persistent, heat compresses for 20-30 minutes at a time have soothed my body and allowed it to relax.

Sleep is the #1 thing that helps ease an IBS attack. Our gut finally has the time to rest and digest at night! By getting 7-9 hours of sleep our bodies can repair overnight. It will repair damaged tissue and cells, including those in our digestive tract. Adequate sleep promotes a harmonious gut microbiome, allowing microbes to digest leftover foods, synthesize essential nutrients, and keep pathogens away.

I often will have trouble sleeping with a flare-up, so a great bedtime routine is key. I will also take these magnesium supplements and drink chamomile tea to calm my nervous system and carry me off to sweet bliss.

Swapping out your second, third, fourth cup of coffee for an herbal tea has been an immense help to my flare-ups. I do prefer to keep my morning coffee even during a flare-up, because it often helps me to go when I haven’t for a few days. Also, I tend to have migraines during a flare-up, which caffeine actually helps with! I am just mindful about my caffeine intake after that first morning drink.

I continue drinking herbal teas like peppermint and chamomile, to calm my nervous system and ignite my digestion. I swear by taking peppermint oil before a meal if you think it will upset your stomach. It has been a lifesaver to settling my stomach after a larger meal!

Sadly, this is not the time you should be planning dinner dates and happy hours. I find that more often I regret pushing through a flare-up and making those dinner plans or staying out late, than if I were to just stay at home and rest. It can prolong your flare-up, making you miss multiple days of social outings instead of just the one night.

By cutting out alcohol and cooking your meals at home, you are in complete control of what you are putting in your body. If you know you have a trigger food, it is easier to avoid it. Lately, I have been getting migraines with my flare-ups, so avoiding alcohol (especially red wine) and cutting back on trigger foods like gluten and corn have been a lifesaver. Additionally, those with IBS tend to be sensitive to alliums, like garlic and onion. If you heard of low FODMAP, these are considered high on the FODMAP scale, so this can be a time you can avoid cooking with them.

My favorite meals to make when I have a flare-up:

• Gluten-free oatmeal

• Bone broth soup (packed with protein btw!)

• Salmon

• Chicken

• Sweet potatoes

• Non-cruciferous vegetables (since veggies like broccoli/cauliflower make me gassy)

Everyone and everyone's microbiome are unique, so tailor your food choices to you!

Okay, I know, this sounds CRAZY. Like water fast, are you KIDDING me, Jess!? Well, from working with a naturopathic doctor, one thing they recommended to me when I was having a 3-week long IBS flare-up was a 24-48 hour water fast. When we keep feeding our bodies every 3-4 hours with food, even if it’s beneficial food, we are directing our body’s entire energy source to breaking down the food, and not towards cleaning up other systems. During a flare-up, I have actually found relief in reducing the burden of digestion through fasting.

Contrary from popular belief, this is not the time to take supplements to help calm your gas and make you go to the bathroom. Charcoal capsules are my go-to whenever I have excessive gas build-up as they absorb unwanted gasses within your stomach. However, they can make you constipated when you take them too many days in a row.

Laxatives, on the other hand, can make you go too much, leaving you even more dehydrated than you were before. I have been doubled up on the bathroom floor from taking laxatives with senna as prescribed. Even after days of constipation, it often leaves me worse off, and my stomach cramping more severe. They should be used sparingly. Instead, it is better to hydrate properly, increase your soluble fiber intake naturally through fruits, like oats, citrus, avocado and flaxseed.