Number 9 will surprise you :

Written by dr kotb and his team

Unlike many other health conditions, irritable bowel syndrome (IBS) relief is not often found by taking one simple medication.
Instead, people with IBS typically use a variety of strategies to reduce their symptoms.

From heat and tea to ease stomach discomfort to carefully planning what you eat and learning ways to relax, there are a number of approaches that you can take.
Because everyone dealing with IBS is different, some may work better than others and you might consider a combination of strategies.
Along with your doctor's suggestions, these may help you find some relief from the everyday pains of IBS.

1-Use Heat

In this case, either a heating pad or a hot water bottle will help you feel better. Every one of them has its own benefit. The heat from a heating pad is a bit hotter than the heat from a hot water bottle. However, a hot water bottle is a safe choice for when you are sleeping.
It's easy to do either way; just put the pad or bottle on the stomach area that hurts the most. No matter what you choose, make sure to wear a few layers of clothes to keep your skin from getting burned.
Along with the psychological benefits of warm heat, study shows that applying heat to the skin can also help with pain.

2-Sip a Soothing Tea

A cup of herbal tea can help you feel better, just like your warm heating pad. Herbal drinks, on the other hand, offer something different.
In the past, people thought that some types of herbal tea had chemicals that helped with digestion. One good choice is peppermint tea, which can help with pain because it calms the GI system. In the same way, anise and fennel teas may help people who are constipated.

3-Keep a Food Diary

It's possible to eat something and be fine sometimes. On the other hand, that same food can make you double over in pain on another day. It's not always clear why that is the case.
One way to help make sense of your symptoms is to keep a food log. It can keep track of what you eat, how you feel, and other things that might be important.Write down everything you do. It might help you see trends you haven't seen before.
Everything you need to do is write down what foods you are eating and any other outside things (like stress, sleep, your period, etc.) that might be making you feel bad. Just a few short notes will do. It doesn't have to be long.

4-Learn What You Can and Can't Eat

If you think that the foods you eat are making things worse, you're not crazy. To find out what things give you IBS, you can go in two main directions:
Take a look at the low-FODMAP diet.Studies have shown that the low-FODMAP diet is the only one that can help reduce IBS symptoms. As part of the diet, you have to limit certain carbs for a while and then slowly add them back in to see how well they work for you.
A elimination diet might help.On an elimination diet, you don't eat a food that might be a cause for four to eight weeks to see if it changes your symptoms. After the time of not eating the food, you try it again to see if it was really the cause of the problem.
There are also things that can make some IBS symptoms worse or better. It's very good for your health and well-being to know which foods to avoid or eat to help with gas, constipation, or diarrhea.

5-Slowly Increase Your Fiber Intake

Many people with IBS are afraid of fiber because they think it will make their symptoms worse, which is not true. Fiber in the diet is actually necessary for healthy gut function and can be found in fruits and veggies.
If you have a sensitive system, like IBS, you should slowly increase the amount of fiber you eat so your gut has time to get used to it.
Remember these two things:

1-Watch out for bran, as many people with IBS say it makes their stomachs hurt.
2-Starting with fruits and veggies that are low in FODMAPs might help.

6-Learn How to Eat

It's possible that some things will make your IBS worse. What you eat can also affect how well your bowels work, so it might be worth your time to look at that too.
Some specific strategies include: Eating on a regular, predictable schedule.
Eating smaller meals.
Avoid greasy, fatty foods.
Avoid gassy foods.

7-Learn Relaxation Exercises

Because stress can make your IBS symptoms worse, one of the most powerful things you can do to help yourself is to calm down.

Doing relaxation techniques on a regular basis can help lower your overall level of stress. They also give you a way to deal with your anxiety feelings right away when they are caused by outside factors like an IBS attack.

There are three basic types of exercises — visualization, deep breathing, and ​muscle relaxation. Try a few different ones to see which ones work best for you.

8-Try Guided Imagery for Pain Relief

Guided imagery is a technique that involves using the power of the imagination in an attempt to bring about desired changes within the body. There isn't any research that specifically supports guided imagery for IBS, but there is study that shows it can help people with a lot of different illnesses.
Another good thing about guided meditation is that it is safe to use. This is something you can do by yourself or with the help of a trained worker.

9- Use The Good Guys to kill The Bad Guys !!!

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Lesson Summary

For people with irritable bowel syndrome (IBS), finding relief often involves a combination of strategies:

• Using heat sources like heating pads or hot water bottles on the stomach area can help ease discomfort and pain.
• Sipping on herbal teas like peppermint, anise, or fennel teas may help calm the GI system and alleviate symptoms.
• Keeping a food diary to track what you eat, how you feel, and any trends in symptoms can help identify triggers.
• Learning about the low-FODMAP diet and conducting elimination diets can identify foods that worsen or improve IBS symptoms.
• Gradually increasing fiber intake from fruits and veggies is beneficial, but watching out for foods that may trigger symptoms is essential.
• Implementing good eating habits like regular schedules, smaller meals, and avoiding certain types of foods can aid in managing IBS.
• Practicing relaxation exercises such as visualization, deep breathing, and muscle relaxation can help reduce stress levels and manage anxiety.
• Trying guided imagery techniques may assist in pain relief and overall well-being.