The idea of taking a simple supplement to help your IBS sounds ideal right?
Well, this can now be reality.
In this article I am going to cover my top supplements which have all been proven to work.
How To Take Supplements
Although it can be tempting to just take all of them, please do not!
Instead, you need to take 1 supplement at a time. It is important to do this with IBS supplements so you can make sure they are working for you.
If you just take lots of supplements at once, you will have no idea what has or has not worked. This will lead you to waste time and money.
With IBS supplements, it is also important to take the stated dose on the packet. This is based on the dose which has been proven to work in research.
Peppermint Oil Capsules
Peppermint oil capsules are a great natural supplement which will help you with your IBS.
Taking these capsules have been proven to help overall IBS symptoms and IBS stomach pain (1).
Although other forms of peppermint are unlikely to do you harm, they have not been proven to work. This is why it is important to take the capsules.
WARNING: peppermint is a known trigger for acid reflux so please avoid these if you suffer with this.
Do you ever suffer with nausea? Whilst nausea isn’t considered a common symptom of IBS, it is often an issue for sufferers (2).
Ginger is a great natural remedy for this. Again, it has been scientifically proven to work (3).
Psyllium husk is a fibre supplement which you may find very useful for your IBS.
Psyllium (aka ispaghula) is a non-fermenting type of fibre which adds bulk to the stools. This means it can help with both constipation and diarrhoea.
1 teaspoon = 3 g of fibre.
You can add psyllium husk to any fluid such as yoghurt at breakfast or a smoothie.
Glutamine is a non-essential amino acid. You may be pleased to know that glutamine supplements have recently been proven to help with IBS-diarrhoea type.
The research looked at those with post-infective IBS diarrhoea (4). So, if you do not have this type of diarrhoea then perhaps give this one a miss.
The supplement was shown to help symptoms. It is thought that glutamine does this by targeting gut permeability.
Probiotics are a supplement which I am sure you have heard of. You may even have tried them!
Probiotics are live bacteria which we eat for a health benefit.
In the case of IBS – you want to be getting symptom relief.
There are multiple studies showing the benefits of probiotics in IBS. Please just be careful to use the ones which have been specifically shown to improve symptoms.
We know that randomly taking probiotics will not work. Their effect is ‘strain specific’ so it is important that you take one which has been scientifically proven to work in IBS.
Digestive Enzymes For IBS
Part of IBS can be related to food intolerances caused by enzyme insufficiency. This means your body does not make enough enzymes to break down certain foods.
Digestive enzymes can be helpful for IBS in the following circumstances
- You have a diagnosed lactose intolerance
- You want to turn cow’s milk into lactose free milk
- You have a diagnosed intolerances to galacto-oligosaccharides (a type of FODMAP)
I do not recommend that you trial mixed type enzyme as these have been proven not to work.
There are several natural supplements now available to help your IBS. Each one has been scientifically proven to help your symptoms.
Just be careful to pick the ones that match your problem.
What supplements have you tried? Comment below.