Living with IBD: Tips for a happier, healthier gut

Living with inflammatory bowel disease (IBD) can feel overwhelming, but it doesn’t mean giving up on wellness. Many people with conditions such as Crohn’s disease or ulcerative colitis find that small lifestyle adjustments can make a big difference in managing symptoms and improving overall health.

While the exact cause of IBD isn’t fully understood, genetics, environmental factors and gut bacteria imbalances may play a role in the development of the condition, triggering an abnormal immune response.

Although there’s no cure, lifestyle modifications for managing IBD such as food intake, managing stress and activity levels, can help regulate symptoms and improve your quality of life.

Whether you’re newly diagnosed or have been navigating IBD for years, consider the following gut health tips that can help you take control of IBD and make you feel your best.

What is IBD?

IBD is a group of chronic inflammatory conditions that affect the digestive tract. Typically, the most common conditions associated with inflammatory bowel disease are Crohn’s disease and ulcerative colitis.

• Crohn’s disease: Can affect any part of the gastrointestinal (GI) tract, from the mouth to the anus, and often involves deeper layers of the bowel wall.
• Ulcerative colitis: Primarily affects the colon (large intestine) and rectum, causing inflammation and ulcers in the inner lining of the bowel.

Symptoms of IBD

Symptoms of IBD may range from mild to severe. You may go for long periods free of symptoms, or they may be persistent. There is no way for you to predict when or how symptoms will occur. In some cases, they can lead to complications if they are not managed properly. Symptoms of IBD include:

• Stomach pain, cramping or bloating
• Diarrhea
• Rectal bleeding
• Fever
• Fecal incontinence
• Extreme fatigue
• Weight loss

What triggers inflammatory bowel disease?

When it comes to triggers, stress, antibiotic use, a diet rich in sugar and processed foods, and smoking are not the sole causes of these illnesses, but they can contribute to the development of the condition. 

By understanding your body’s patterns and what foods or activities cause flare-ups or provide you relief, you can make informed decisions about your health.

• Keep a journal.Record your symptoms, diet, stress levels and sleep patterns to identify potential triggers.
• Use a symptom-tracking app. Digital tools can make it easier to monitor trends and share information with your doctor.
• Recognize early warning signs. Being aware of changes in symptoms can help you take action before a flare-up worsens.

IBD diet and nutrition tips for a healthy gut

What you eat plays such an important role in IBD management. While there’s no one-size-fits-all diet, a gut-healthy, anti-inflammatory approach to what you eat, such as the Mediterranean diet, is an ideal option to consider.

There are certain foods that may help reduce inflammation and support digestion, and certain foods to avoid that can trigger flare-ups.

• Focus on anti-inflammatory foods.Foods rich in omega-3 fatty acids, such as salmon and flaxseeds, turmeric and leafy greens may help ease inflammation.
• Include fermented foods rich in natural probiotics. Foods such as kefir, yogurt, kimchi and sauerkraut contain live bacteria that can help balance the gut microbiome, potentially alleviating IBD symptoms.
• Choose easy-to-digest options.Soft, cooked vegetables, lean proteins and low-fiber grains can be gentler on the digestive system.
• Stay hydrated.Dehydration is common with IBD, so drink plenty of water and consider electrolyte-rich beverages if you have frequent diarrhea.
• Avoid alcohol during flare-ups. Alcohol use when not in a flare-up is okay to consume in small quantities. However, heavy regular use of alcohol can be damaging to the lining of the gut, leading to worsening inflammation and gut leakiness.
• Be mindful with dairy. Dairy can cause issues for people with inflammatory bowel disease, especially if you are also lactose intolerant. Choose alternatives such as almond milk or lactose-free milk.
• Other foods to stay away from. Processed and red meat, artificial sweeteners, saturated fats and trans fats have all been shown to increase inflammation and should be avoided or eaten in moderation.
• Track your food.Keeping a food journal of what you eat and how you feel afterward can help identify potential trigger foods.

Stress and inflammatory bowel disease: What’s the link?

Stress doesn’t cause IBD, but it can make symptoms worse, potentially triggering flare-ups by inducing inflammation in the gut. The gut and brain are strongly connected through the gut-brain axis, meaning that stress can directly affect the gut, worsening issues of diarrhea and abdominal pain.

Incorporating stress-reducing techniques into your routine play an important role in minimizing IBD symptoms and inflammation, leading to better inflammatory bowel disease care.

• Try mindfulness and meditation.Deep breathing, guided imagery and meditation apps can help calm the nervous system and improve gut health.
• Consider therapy.Speaking with a mental health professional can provide valuable coping strategies for managing stress and the emotional impact of living with IBD.
• Make time for relaxation.Whether it’s yoga, reading or simply taking a warm bath, engaging in activities that bring you joy can help reduce stress levels.

Living with IBD: Staying active

Exercise is generally safe and beneficial for gut health and overall well-being, but it’s also important to listen to your body and tailor your activity level based on the current stage of your disease and IBD symptoms.

• Opt for low-impact exercises.Walking, swimming or gentle yoga can help maintain fitness without putting too much strain on your body.
• Pay attention to your body.If you’re experiencing a flare-up, rest is just as important as movement. Modify your activity levels to gentler forms of exercise and gradually increase intensity during periods of remission.
• Stay consistent.Regular physical activity can help with digestion, reduce stress and boost energy levels.

Always consult with your healthcare provider to create an exercise plan that aligns with your personal needs and symptoms.

When to see a doctor for IBD

You don’t have to manage IBD alone. A strong healthcare team can provide guidance and support tailored to your specific needs. Taking proactive steps to manage your IBD on a daily basis can lead to a better quality of life.

• Work with a gastroenterologist.These specialists understand IBD and can help develop a treatment plan that works for you.
• Consult a dietitian.A registered dietitian can help create a meal plan that meets your nutritional needs while minimizing symptoms.
• Join a support group.Connecting with others who understand the challenges of living with inflammatory bowel disease and how to manage it can provide encouragement and helpful insights.

Need help managing your IBD symptoms? Connect with a gastroenterologist.