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10 Ways To Get Relief from Gas, Bloating and Digestive Distress

In navigating the challenges of irritable bowel syndrome (IBS), it’s essential to equip oneself with effective strategies to alleviate the discomfort associated with an IBS attack. Have you been diagnosed with IBS, or do you suffer from a lot of digestive discomfort such as “stomach aches” or painful bloating? One should never self-diagnose, but if you know you have IBS you also know that seeking relief can take on an urgency and nothing else matters. On the other hand, even if you do not have IBS, but have stomach aches from time to time, these tips and techniques can help you, too.

Pause & Breathe

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The profound connection between the gut and the brain underscores the significance of managing stress during an IBS episode. Engage in mindful breathing exercises to induce a sense of calmness and alleviate the intensity of symptoms. Find a serene environment, assume a comfortable position, and focus on slow, deliberate breaths to promote relaxation and alleviate discomfort.

Apply Heat

woman using hot water bottle. I
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Harness the soothing power of heat to alleviate abdominal pain and cramping. Whether through a hot water bottle, electric heating pad, or therapeutic heat wraps, gentle warmth can provide significant relief by relaxing tense muscles and easing gastrointestinal spasms. Exercise caution to ensure safe application and monitor temperature levels accordingly.

Opt for a Horizontal Position

woman lying on back.
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Combat extreme bloating-induced discomfort by adopting a horizontal position. Lying down can help alleviate internal pressure caused by gas accumulation, offering relief from abdominal distension. Experiment with different lying positions to determine what provides optimal comfort, whether it’s on your back, sides, or stomach.

Water Can Be Healing

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Immerse yourself in a warm bath or shower to alleviate gas pressure and promote relaxation. Consider incorporating Epsom salts or aromatherapy agents like lavender to enhance the therapeutic effects. Alternatively, indulge in a hot shower to experience similar benefits, accompanied by the soothing sensation of warm water cascading over your body.

Engage in Movement

woman in child's pose.
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Explore gentle movement techniques to alleviate discomfort and promote digestive ease. Experiment with lying positions, such as Child’s Pose or Pawanmuktasana all, to relieve gas pressure and encourage relaxation. Additionally, incorporate mild exercise modalities like walking or yoga to stimulate circulation and alleviate abdominal tension.

Practice Self-Massage

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Master the art of self-massage tailored to alleviate IBS-related pain and discomfort. Utilize techniques demonstrated in guided abdominal massage tutorials to target specific areas of tension and promote relaxation. Self-massage serves as a valuable tool for managing stress and alleviating physical discomfort associated with IBS.

Consider Dietary Options

Scrambled eggs.
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Some individuals find relief through selective dietary choices during an IBS attack. Explore easily digestible options such as saltines, white rice, or scrambled eggs to soothe gastrointestinal distress. Experiment with ginger or vanilla ice cream to harness their potential calming effects on the digestive system.

Stay Hydrated

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Maintain hydration levels by consuming warm beverages like ginger or peppermint tea to aid digestion and alleviate discomfort. Alternatively, opt for soothing liquids such as broth or ginger ale to promote hydration and ease gastrointestinal symptoms. Customize your beverage choice based on personal preferences and tolerance levels.

Explore Pressure Techniques

woman in bed with blanket.
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Discover the comforting effects of gentle pressure application during an IBS attack. Experiment with weighted blankets or firm pillows to apply subtle pressure to the abdomen, promoting relaxation and alleviating discomfort. Tailor the intensity of pressure to suit individual preferences and comfort levels.

Exercise Caution

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While exploring new strategies to manage an IBS attack, exercise prudence and discernment. Select approaches aligned with personal sensitivities and avoid triggers that may exacerbate symptoms. Prioritize techniques that promote relaxation and comfort without compromising digestive well-being.

The Takeaway

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Navigating an IBS attack necessitates a multifaceted approach rooted in mindfulness, self-care, and informed decision-making. By incorporating these strategies into your routine, you can effectively manage the symptoms of an IBS attack and regain a sense of control over your digestive health. The point is to feel better; there are solutions!

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If you have Irritable Bowel Syndrome (IBS) be sure to visit our sister website: FODMAP Everyday® where we bring you information, resources, community and inspiration on your IBS journey!

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Author

  • Dede Wilson

    Dédé Wilson is a journalist with over 17 cookbooks to her name and is the co-founder and managing partner of the digital media partnership Shift Works Partners LLC, currently publishing through two online media brands, FODMAP Everyday® and The Queen Zone.

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