4 supplements that help with irritable bowel syndrome and relieve symptoms

Irritable bowel syndrome (IBS) is a gastrointestinal disorder that can lead to bloating, gas, stomach cramps and also constipation. Lifestyle and diet contribute significantly to the management of these symptoms and some supplements that are natural also assist in alleviating pain and discomfort while supporting gut health. These can be beneficial when taken in combination with good medical guidance and balanced way. Below are four clinically researched and science-supported supplements that can and might help give some respite to those suffering from IBS symptoms.

A soluble fiber type that creates a gel-like material which, when combined with water and taken, can aid in controlling bowel movements by softening stool and providing bulk in cases of diarrhea. Psyllium has arabinoxylan, which is prebiotic and enhances the gut microbiome and, in particular, elevates bacteria that produce butyrate, a short-chain fatty acid. Unlike certain fibers, which can exacerbate bloating and its symptoms, psyllium tends to get along well with IBS. It aids overall gut mobility and facilitates normal bowel movements.

​L-glutamine is a vital amino acid responsible for maintaining the integrity of the gut lining. Most individuals with IBS, particularly those who have been diagnosed with leaky gut or inflammation, can reduce permeability and induce healing. It is especially useful where IBS symptoms are caused by stress or gut inflammation. A 2021 clinical trial discovered that with a low-FODMAP diet (a diet that can control IBS) individuals who received 15g of L-glutamine each day lowered IBS symptoms such as abdominal pain and bowel habits.

​Probiotics are friendly bacteria that work to keep the gut microbiome healthy. They may assist digestion, ease bloating and even diarrhea, depending on what strain of IBS the individual is suffering from. Certain strains such as Bifidobacterium infantis and Lactobacillus plantarum, have been researched for IBS. Not all probiotics are the same, deciding which one to take and how much is a big part of achieving positive results. Consulting a healthcare provider can help determine the right strain, dosage, and duration based on your specific gut health needs.

Additionally, consistency is key—probiotics often need to be taken daily for several weeks before noticeable improvements in IBS symptoms occur.

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​Peppermint, particularly in supplement form, is a miracle worker and a natural solution for IBS. It achieves this by loosening the muscles of the intestinal wall, suppressing pain, bloating, and gas. Enteric-coated capsules are particularly effective as they deliver the calming properties of peppermint to the intestines without disrupting the digestion in the stomach. Research has indicated that its daily use can drastically decrease the IBS symptoms, particularly in those with IBS-D (diarrhea-predominant IBS). It’s generally well tolerated, but consulting a healthcare provider is advised, especially for individuals with acid reflux or other digestive conditions. Its antispasmodic effects also support smoother bowel movements, reduced urgency, and improved overall quality of life for IBS sufferers.

Take care of your diet to keep symptoms at bay

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