Living with Irritable Bowel Syndrome (IBS) can be challenging, especially when it comes to managing your daily activities, including exercise. Whilst physical activity is essential for overall health, finding the right balance of exercise and managing your IBS symptoms can be tricky. In this blog post, we’ll explore the relationship between exercise and IBS and provide tips on how to strike that delicate balance for a healthier gut. If you’re new to exercise though, take it gently and slowly. It’s advisable to check with your GP before embarking on any rigorous physical activity.

Understanding IBS and its impact

IBS is a common gastrointestinal disorder that affects the large intestine, causing symptoms such as abdominal pain, bloating, diarrhoea and constipation. Understanding IBS symptoms and the variety of treatments can be key to improving overall health. I’ve written many blogs on this topic which may be helpful. IBS symptoms can be triggered or worsened by various factors, including stress, certain foods and lifestyle choices. Exercise, despite its numerous health benefits, can sometimes be a trigger for sufferers of IBS due to its potential to cause gastrointestinal distress.

Benefits of exercise for IBS

Exercise offers a wide range of benefits that can positively help those with IBS, including:

1. Stress reduction: Regular physical activity helps in managing stress levels, a significant trigger for IBS symptoms. Techniques such as yoga, Tai Chi and mindfulness incorporated into an exercise routine can be particularly beneficial. Headspace is a useful app to help with relaxation techniques.
2. Improved digestion: Gentle exercise like walking, swimming or cycling can aid in promoting healthy digestion and improve constipation, a common issue for people with IBS.
3. Weight management: Maintaining a healthy weight is crucial for managing IBS symptoms. Exercise helps in weight management and can alleviate symptoms associated with being overweight.
4. Enhanced mental well-being: Exercise releases endorphins, the “feel-good” hormones, which can help in alleviating feelings of anxiety and depression often experienced by individuals with IBS.

Finding the right exercise routine

It’s essential to tailor your exercise routine to suit your individual needs and IBS symptoms. Here are some tips to help you find the right balance:

1. Start slow and gradual: Begin with low-intensity exercises and gradually increase the intensity as your body becomes accustomed. Sudden and intense workouts can trigger IBS symptoms. If you’re unused to exercise, remember to check with your GP.
2. Choose low-impact activities: Opt for activities that are gentle on the body, such as walking, swimming or yoga. These exercises are less likely to cause stress on the digestive system.
3. Listen to your body: Pay close attention to how your body responds to different exercises. If a particular activity triggers discomfort or worsens your symptoms, consider modifying or avoiding it.
4. Stay hydrated: Proper hydration is vital, especially when exercising. Dehydration can worsen IBS symptoms, so make sure to drink plenty of water before, during, and after your workout.
5. Manage stress: Incorporate stress-reducing techniques like deep breathing, meditation, or progressive muscle relaxation into your exercise routine to help manage stress, a known trigger for IBS.

Exercise alongside dietary changes

Making some changes to your diet alongside your exercise regime can help IBS symptoms. The low FODMAP diet has been shown to improve symptoms in over 75% of IBS sufferers. Many say that it’s been life-changing for them. So, there’s a good chance it can help if you’re struggling with IBS. The low FODMAP diet is an efficient way of identifying food triggers. It’s tricky to do alone, so should always be supported with the skills and knowledge of an IBS Dietitian trained in FODMAPs. With support, sufferers can identify their triggers and improve management of IBS symptoms. Many report the positive effects this has on their exercise regime. For more information on the process see my webpage on IBS treatment. It’s a tricky diet to try alone and the best results are seen in those who have help. I’m an IBS Dietitian based in Cardiff, but work across the UK. I offer a free initial telephone consultation, so why not arrange a call today.

Conclusion

Exercise can be an essential component of managing IBS, providing numerous benefits for both physical and mental well-being. However, with exercise and IBS, finding the right balance and tailoring your exercise routine to accommodate your individual IBS symptoms acn be difficult. Consulting with a healthcare professional or a certified fitness trainer can be beneficial in creating a personalized exercise plan that supports your gut health and overall wellness. Remember, a mindful and gradual approach to exercise can go a long way in helping you live a healthier, more fulfilling life despite IBS.