5 Ways to Relieve IBS-C Symptoms Naturally

Lifestyle and complementary therapies help manage constipation-predominant irritable bowel syndrome (IBS-C). There is evidence that physical activity, probiotics, enteric-coated peppermint oil supplements, soluble dietary fiber, and gut-directed mental health therapies are all helpful in managing symptoms.

1. Moving Your Body

The American College of Gastroenterology recommends exercise as a management tool for IBS. There are not many studies on how physical activity affects the symptoms of IBS. But many studies show that exercise generally improves gut health and quality of life.

In a small study of people with IBS, 12 weeks of exercise reduced constipation symptoms. Participants in the study were given a pedometer and encouraged to engage in 30 minutes of moderate-intensity exercise five days a week.

At a check-in one year later, the symptoms of constipation improved for those who tried physical activity. Other symptoms of IBS, like pain and bloating, weren’t affected.

2. Probiotic Supplements

One meta-analysis examined the results of 10 randomized controlled trials on probiotic use in IBS. It’s thought that people with IBS have a microbiome (the community of microorganisms that live in the digestive system) that is out of balance. Probiotic supplements can help restore some helpful bacterial strains.

In the included studies, people with IBS-C showed improvement in stool consistency. Study participants with IBS-C found it easier to have a bowel movement after taking the probiotics. The studies didn’t show any effect on most of the other symptoms of IBS, such as abdominal pain and bloating.

The type of probiotic supplement that might be helpful for people with IBS-C is not well understood. The study authors point out that more research is needed, but that probiotics are reasonable to use as a complementary therapy because they are usually safe and don’t cause serious adverse effects for most people.

3. Peppermint Oil Supplements

Peppermint oil supplements are a complementary therapy for the symptoms of IBS. A peppermint oil supplement can act like an anti-spasmotic, calming the smooth muscles of the digestive system.

Studies on peppermint oil show that it helps reduce abdominal pain and improve IBS symptoms. The American College of Gastroenterology recommends peppermint oil for IBS but notes that higher-quality studies are still needed.

It’s important to work with a healthcare professional to get recommendations on a high-quality supplement that is unlikely to cause side effects such as heartburn.

4. Increasing Soluble Fiber

Increasing dietary fiber is often recommended to treat constipation. For managing IBS, the type of fiber used is important.

Dietary soluble fiber, not insoluble fiber, should be increased. Soluble fiber draws water into the colon, forming a gel-like substance that helps stool move through the intestine without becoming hard and causing constipation.

Soluble fiber sources include apples, citrus fruits, carrots, psyllium, oat bran, barley, and beans. Adding more fiber is generally safe for most people, and the risk of adverse effects is low.

5. Gut-Directed Mental Health Therapies

IBS is not “all in your head,” but because the gut and the brain are connected, there is a mental aspect. People with IBS should receive targeted treatment designed to manage IBS symptoms from a mental health professional. Specialized treatment options include gut-directed psychotherapy, such as cognitive behavioral therapy and gut-directed hypnotherapy.

Research shows these types of specialized therapy help with several mental and physical symptoms, but in particular help in reducing the perception of abdominal pain. It’s important to work with a provider who has experience in specialized, gut-directed treatments. Generalized therapies that are not gut-directed may not be as helpful for IBS symptoms.