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Nurturing Your Tummy: Self-Care Tips for Managing IBS-D

Living with Irritable Bowel Syndrome with Diarrhea (IBS-D) can present unique challenges, but practicing self-care tailored to your digestive needs can significantly improve your quality of life. This blog aims to provide you with self-care strategies that can help alleviate IBS-D symptoms, promote gut health, and enhance your overall well-being. 

  • Mindful Eating: Practicing mindful eating involves paying close attention to your body's hunger and fullness cues, as well as how different foods affect your digestive system. Keep a food diary to track triggers and symptoms, helping you identify specific foods that may exacerbate your IBS-D. Focus on smaller, more frequent meals to reduce strain on your digestive tract and opt for easily digestible, low-FODMAP foods when possible. Read our Beginners Guide to a Low FODMAP diet 


  • Hydration: Adequate hydration is essential for maintaining healthy digestion. Sip water throughout the day to keep your body well-hydrated and support regular bowel movements. Herbal teas like peppermint can also provide soothing relief to your digestive system. 


  • Greater Symptom Management: Gaining more control of your symptoms can help you feel more confident in your everyday life. Enterade IBS-D is a new clinically shown product to help patients reduce IBS-D symptoms like diarrhea, bowel urgency and abdominal discomfort. In a clinical study, 71% of participants reported Improvement in Quality of Life after using enterade IBS-D for 14 days.* Add enterade IBS-D to your routine for greater symptom control. 


  • Balanced Diet: Emphasize a well-balanced diet rich in fiber, lean proteins, and healthy fats. Fiber can help regulate bowel movements and promote gut health but be cautious of high-fiber foods that may trigger symptoms. Experiment with soluble fibers found in foods like oats and bananas, which are generally gentler on the digestive system. 


  • Stress Management: Stress and anxiety can exacerbate IBS-D symptoms. Engage in stress-reducing activities such as yoga, meditation, deep breathing, or spending time in nature. Finding effective ways to manage stress can have a positive impact on your gut health. 


  • Regular Exercise: Physical activity can help regulate bowel movements and reduce stress. Aim for moderate exercise, such as walking, swimming, or cycling, to maintain a healthy digestive rhythm. Avoid intense workouts that might trigger symptoms.  


  • Sleep Hygiene: Prioritize good sleep hygiene to support your overall well-being. Establish a regular sleep schedule, create a calming bedtime routine, and ensure your sleep environment is comfortable and conducive to restful sleep. 


  • Mind-Body Practices: Explore mind-body practices like acupuncture, acupressure, or reflexology, which are believed to promote relaxation and stimulate digestive function. 


  • Gentle Movement: Engage in gentle abdominal massage or stretches to help alleviate bloating and discomfort. Consult with a professional to learn safe techniques. 


  • Stay Informed: Educate yourself about IBS-D to better understand your condition and treatment options. This knowledge empowers you to make informed decisions about your self-care and seek appropriate medical guidance.  


Practicing self-care tailored to your specific needs is paramount in managing IBS-D and promoting gut health. By adopting mindful eating habits, staying hydrated, maintaining a balanced diet, managing stress, engaging in regular exercise, prioritizing sleep, and exploring various mind-body practices, you can create a holistic self-care routine that supports your tummy's well-being. Remember, consistency and self-compassion are key, and it's important to work closely with your healthcare provider to find the best strategies for managing your IBS-D symptoms. 


*Open label, 14-day clinical study among 100 IBS-D patients, May 2023 


Diarrhea and IBS: How to Ease Symptoms (everydayhealth.com) 

Irritable Bowel Syndrome Self-Care: How to Help Yourself (health.com) 



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