Dietary Modifications:

Increase Fiber intake:

Gradually incorporate more soluble fiber into your diet, as it can help soften stools and promote regular bowel movements. Good sources include fruits, vegetables, whole grains, and legumes.

Stay Hydrated:

Drink plenty of water throughout the day to keep your stools soft and easier to pass.

Avoid Trigger Foods:

Certain foods may trigger IBS symptoms. Common triggers include fatty or fried foods, caffeine, alcohol, spicy foods, and artificial sweeteners. Keep a food diary to identify potential triggers and modify your diet accordingly.

Lifestyle Changes:

Regular Exercise:

Engaging in regular physical activity can help stimulate bowel movements and relieve constipation. Aim for at least 30 minutes of moderate exercise most days of the week.

Stress Management:

Stress can exacerbate IBS symptoms. Explore stress-reducing techniques such as meditation, deep breathing exercises, yoga, or counseling.

Medications and Supplements:

Over-the-counter laxatives:

In some cases, gentle laxatives, such as fiber supplements or osmotic laxatives, may provide temporary relief from constipation. However, long-term reliance on laxatives is generally not recommended without medical supervision.

Probiotics:

Some studies suggest that certain strains of probiotics may help alleviate IBS symptoms. Talk to your healthcare provider about the appropriate probiotic strain and dosage for your condition.