When it comes to irritable bowel syndrome (IBS), there’s a lot that’s irritating. There are the gas and cramps, constipation and diarrhea, and the inability to know when it’s coming. But you don’t have to suffer. Dr. Nandi’s here to tell you how to heal IBS naturally, make those bowels less irritable, and become your own health hero.

Most people don’t know about IBS because you can treat it at home in most cases. While home remedies may not be quick solutions, they work for the long haul with little to no side effects.

Here are three home remedies to help you feel more at ease.

Get Dr. Nandi’s Beat IBS Naturally

Increase Your Fiber Intake

If you have IBS, fiber should be your best friend. It reduces constipation, makes your stools softer, and adds bulk, making them easier to pass. While the indigestible roughage found in fruits, vegetables, whole grains, and beans eases most IBS symptoms, a surge in consumption can cause gas and cramping. Instead of suffering through it, increase your fiber intake over a few weeks until you reach at least 25 mg a day. If gas and cramping continue to be an issue, try a fiber supplement because they’re less likely to cause unwanted side effects.

Get on a Schedule

If you want to get regular, you have to regulate yourself. Start a routine that will help your body learn to relax and pass a bowel movement easily. Take 15 minutes three to five times a day to sit on the commode. Relax with a magazine or a game of Candy Crush. If nothing happens, get up and go about your day. Once your body is used to being on a schedule, having bowel movements will become second nature.

Exercise for IBS

If you want your bowels to move, you have to move your body. Regular exercise stimulates your internal system and gets your intestines moving as they should. Exercise also helps reduce stress, one of the number one causes of IBS and other bowel and stomach issues. It also encourages you to make healthier eating decisions, which improve your bathroom experience.

Partha’s Rx

• If you suffer from IBS, go easy on the dairy and opt for yogurt instead of milk when you can
• Eat small, frequent meals to lower the impact when you have diarrhea.
• If you’re constipated, eat large, fibrous meals to counteract symptoms.
• Avoid foods known to cause gas, such as beans, cabbage, cauliflower, and broccoli.
• Also, avoid other beverages and foods that can aggravate IBS, including alcohol, chocolate, caffeinated drinks, and sugar-free sweeteners.