6 lifestyle changes to help manage IBS

Abdominal pain. Cramping. Frequent trips to the bathroom. For people with irritable bowel syndrome (IBS), these symptoms are all too familiar.

IBS is a common and chronic disorder that affects the intestines. Though the precise cause of IBS is not known, the condition causes the digestive system to function abnormally.

While researchers haven't yet discovered a cure for IBS, prescription and over-the-counter medications can help manage the condition. But they aren't the only ways to improve IBS symptoms. There are several actions you can take to manage symptoms in your daily life.

Follow these lifestyle tips from the experts at Mayo Clinic:

• Learn your triggers. If you know what causes your IBS symptoms, you can work to eliminate it. Some triggers are easy to spot — like coffee first thing in the morning — but others may take time to identify. Be patient with yourself.
• Write it down. Keep a food diary to track what you eat and how it makes your body feel. This will help you identify what foods work for you and what foods don't.

• Refine your food choices. In general, some foods and food components make IBS worse, like caffeine, fatty foods, high-gas foods, gluten and certain carbohydrates. Finding a dietitian familiar with IBS can help.

  Pace yourself when eating and try to eat at regular times. Be careful with carbonated drinks and chewing gum, which can cause you to swallow air. Both can lead to gas, which may make IBS symptoms worse.

• Let fiber be your friend. Fiber can help reduce constipation but can also worsen gas and bloating if you take too much too fast. Try slowly increasing dietary fiber with food or with a supplement such as psyllium (Metamucil).
• Keep it comfortable. Wear loosefitting clothing that doesn't put pressure on your abdomen. When IBS symptoms flare up, try soaking in a warm bath or lying down with a heating pad.

• Manage your stress and anxiety. Stress can make your symptoms worse, but incorporating stress management strategies can help.

  One tactic is exercising regularly, which can ease IBS symptoms, reduce stress and generally help you feel better about yourself. Your doctor can help you choose an exercise program that's right for you.

  Deep breathing, meditation and mindfulness training also can help with anxiety and stress. Mindfulness focuses on being aware of what you're feeling and sensing in the moment, without judgement.