Written by Dr. Bharat Pothuri, MD, FACG

Diet and Lifestyle Changes to Ease IBS in Houston

Friendly, Practical Tips from GastroDoxs and Dr. Bharat Pothuri

Irritable Bowel Syndrome (IBS) affects millions in the U.S., including many people in Houston. The good news? Relief may be easier than you think. It all starts with what you eat and how you live.

At GastroDoxs, Dr. Bharat Pothuria board-certified gastroenterologist, shares simple, proven ways to reduce IBS symptoms and feel better every day. This guide gives you Houston-friendly tips for managing IBS through diet, lifestyle, and more.

Section 1: Understanding IBS

IBS is a long-term problem that affects the large intestine. Common symptoms include:

• Belly pain or cramps
• Bloating and gas
• Diarrhea, constipation, or both

Dr. Pothuri says, “IBS is not dangerous, but it can make daily life hard. With smart diet and lifestyle changes, many people in Houston find real relief.”

Why Diet and Lifestyle Matter

• Food can cause or ease symptoms.
• Stress and not moving enough often make IBS worse.
• Drinking enough water helps your digestion work well.

Section 2: Best Diet Changes for Easing IBS Symptoms

Small changes in your meals can help a lot. Here’s what to focus on:

2.1 Try a Low FODMAP Diet

FODMAPs are certain carbs that can cause bloating. The low FODMAP diet means:

• Elimination (2–6 weeks): Cut out high-FODMAP foods.
• Reintroduction: Add back foods one at a time to see what you can eat.
• Personalization: Keep only the foods you tolerate well.

Common high-FODMAP foods to limit:

• Wheat, rye, barley
• Garlic, onions
• Beans, lentils
• Apples, pears, mango

2.2 Manage Fiber Intake

Fiber helps bowel movements but too much insoluble fiber can upset some people.

• Soluble fiber (like oats, bananas, carrots) is soothing.
• Insoluble fiber (whole wheat, nuts, seeds) should be added slowly.

2.3 Eat Small, Frequent Meals

Big meals may overload your digestion. Try:

• 5–6 small meals daily
• Balanced portions of protein, carbs, and healthy fats

2.4 Diet Approaches at a Glance

Section 3: Lifestyle Habits That Reduce IBS Flare-Ups

Food is only half the battle. These habits can boost your comfort:

3.1 Exercise Regularly

“Moving regularly keeps your gut active,” says Dr. Pothuri.

• Aim for 30 minutes of moderate exercise 5 days a week.
• Try brisk walking, cycling, swimming, or dancing.
• Gentle yoga can help with strength and stress relief.

3.2 Get Good Sleep

Poor sleep can make IBS worse.

• Set a regular bedtime routine.
• Keep your bedroom cool and dark.
• Avoid screens 30 minutes before bed.

3.3 Stay Hydrated

Water softens stool and helps prevent cramps.

• Carry a water bottle on Houston’s hot days.
• Sip water steadily—aim for 8–10 cups a day.
• Limit caffeine and sugary drinks, which can cause diarrhea.

Section 4: Stress Reduction Techniques to Ease IBS

Stress tightens your gut muscles and can increase pain. Try these simple methods:

4.1 Deep Breathing

• Sit comfortably.
• Inhale for 4 seconds.
• Hold for 2 seconds.
• Exhale slowly for 6 seconds.
• Repeat 5–10 times, feeling your belly rise.

4.2 Progressive Muscle Relaxation

• Tighten each muscle group for 5 seconds (start with feet, move up).
• Release and notice the difference.
• Doing this daily eases body tension.

4.3 Mindfulness Meditation

• Use apps like Headspace or Calm.
• Even 5 minutes can help calm your mind and gut.

Section 5: Sample Daily Plan for Houston IBS Warriors

Here’s how to put it all together:

Morning

• 6:30 AM: Drink 8 oz water with lemon
• 7:00 AM: Oatmeal with low-FODMAP fruits like blueberries
• 7:30 AM: 15-minute walk along Buffalo Bayou

Midday

• 10:30 AM: Snack on rice cakes with almond butter
• 12:30 PM: Grilled chicken salad with spinach, cucumber, and olive oil
• 3:00 PM: Peppermint tea and a handful of pumpkin seeds

Evening

• 5:30 PM: Yoga or stretching for 20 minutes
• 6:30 PM: Baked salmon, quinoa, and steamed carrots
• 8:00 PM: Chamomile tea and 5 minutes of deep breathing

Bedtime

• 9:30 PM: Lights out, put your phone away, and aim for 7–9 hours of sleep.

Section 6: When to Seek Professional Help

Even with diet and lifestyle changes, some symptoms need extra care. See a doctor at GastroDoxs Houston if you have:

• Unexplained weight loss
• Severe or ongoing pain
• Blood in stool
• Fever or night sweats

Dr. Pothuri says, “Early diagnosis and a personal plan can turn your IBS story into a success.”

External Resources

• Mayo Clinic’s IBS Overview
• WebMD’s Guide on Low FODMAP Diet

Conclusion

Living well with IBS in Houston is possible. Use the right diet, healthy habits, and stress relief to feel better every day. Keep water nearby, get moving, and visit GastroDoxs when you need expert care.
Stay comfortable, stay informed, and remember - small changes can bring big relief!

About the Author

Dr. Bharat Pothuri is a Board-Certified Gastroenterologist and Hepatologist. With extensive experience in digestive health, he specializes in advanced endoscopic procedures, chronic GI disorder management, and preventive care. Dr. Pothuri is dedicated to providing expert, patient-focused insights to help improve gut health and overall well-being.