Jul 4, 20232 min read

10 Ways to Overcome an IBS Flare-Up

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For the past three weeks, I have been dealing with a horrific flare-up of my IBS. While IBS is something I have been struggling with for the past three years, having a flare-up really can send me over the edge.

Compared to my daily struggles of IBS (something which I have gotten very used to at this point), a flare-up has more aggravating and debilitating symptoms.

It often leaves me bed ridden, unable to eat, and having to take time off work. Over the past few weeks, I have managed to incorporate more things into my daily routine which has shortened the length of my flare-up.

These aren't always fool-proof and it can be discouraging to try these tips and not see immediate results. Remember that an IBS attack can take time, so really allow yourself this time to turn inwards and heal.

You can also apply these tips daily, even if you do not have a debilitating, IBS attack. Sometimes, IBS can still leave you unenergized, tired, and anxious. Incorporating these tips into your daily routine can help provide relief!

Here are 10 Tips I Have Used to Relieve IBS Pain

1. Hydrate, hydrate, hydrate!

Oftentimes, flare-ups can happen because of severe constipation or excess diarrhea (or both, sadly). This can oftentimes be tied back to dehydration. Now, here me out! What if you’ve been drinking like a gallon of water a day and you STILL have a flare-up? Sometimes our bodies can be dehydrated, even if we are chugging water!

Why is that?

Leaky gut, a main trigger of IBS, can lead to deficiencies and dehydration because the intestinal lining develops cracks or “leaks”. This allows things like food particles, toxins, and bacteria to enter our bloodstream, contributing to ongoing inflammation. This can often lead IBS sufferers to be deficient of crucial minerals like iron, Vitamin B12, and magnesium that help keep you hydrated. So, you may need to take extra measures to ensure your water is actually hydrating you.

Here is what you can do to stay hydrated:

Add lemon and a pinch of sea salt to your water to boost your energy, aid your digestion, and provide electrolytes and minerals. It will actually help hydrate your body, instead of just allowing the water to pass through!
Drink warm lemon water with apple cider vinegar in the morning on an empty stomach. I know, sounds insane, but my naturopathic doctor recommended it to help flush out your system first thing in the morning! PLUS, it’s hydrating.
Drink coconut water! I love Vita Coco Coconut Water, as it has natural electrolytes that help to replenish the body. Do not get scared of the sugar content though! It can be quite alarming, but a little coconut water goes a long way.
Drink Pedialyte and Gatorade Not my first choice for adding electrolytes, but if you are in a bind (aka traveling), these can be a great choice. Make sure to avoid ones with extra food dye or added sugars, as these can make IBS worse, and not better! You can get this Pedialyte with no added sugar and this Gatorade with no added sugar.

2. Give your body more micronutrients

3. Lymphatic massages to encourage drainage and circulation

4. Get up and moving

5. Heat Compresses

6. Clock in on extra sleep

7. Drink herbal teas

8. Cook your own meals and say no to alcohol

9. 24-48 Hour Water Fast

10. Say no to laxatives

As always, if your case is severe, please consult your doctor! Constipation and diarrhea are not normal and after weeks of experiencing these symptoms, it is important to take necessary measures for your health!

Try just one or all of these methods to help overcome your IBS flare-up. I would love to hear if any of these tips help you combat your severe IBS attacks. Share what works for you below! 🤍