Diet and Lifestyle Changes to Ease IBS

Written by Dr. Bharat Pothuri, MD, FACG | Updated On 08-21-2025

Food and Lifestyle Modification to mitigate IBS in Houston

Cheery, Useful Advice of GastroDoxs and Dr. Bharat Pothuri

Numerous individuals in Houston are not an exception since Irritable Bowel Syndrome (IBS) is an issue that afflicts millions of individuals in America. The good news? It is not so hard to be relieved as you may think. It starts with what you consume and with the manner in which you live.

Dr. Bharat Pothuri, board-certified gastroenterologist at GastroDoxs informs the reader about straightforward yet useful ways of reducing IBS symptoms and feeling better on a daily basis. This guide presents the IBS friendly suggestions that can be suggested to Houston in terms of diet, lifestyle and so on.

Section 1: Understanding IBS

IBS is a long term illness, and it affects the large intestine. Common symptoms include:

• Belly pain or cramps
• Bloating and gas
• Diarrhoea or constipation or both

IBS, according to Dr. Pothuri, is not a fatal illness but can complicate the normal life of a person. Many people in Houston receive real reprieve through smart eating and lifestyle change.

The value of Diet and Lifestyle

• The symptoms can be caused or alleviated by food.
• The lack of movement and stress are highly likely to aggravate IBS.
• By taking in enough water, one will have a decent digestive system.

Section 2: Alternations to the diet that may help to reduce the IBS symptoms

Modify your meals in little ways and it can contribute much. Here's what to focus on:

2.1 Try a Low FODMAP Diet

FODMAPS is an abbreviation of a collection of special carbs that will cause bloating. The low FODMAP diet means:

• Elimination (2-6 weeks): Low FODMAP diet elimination, phase 1 varies according to individuals basing on their general health, more significantly, the manner of addressing the gut symptoms they have experienced.
• Reintroduction: FODMAPS is an abbreviation of a collection of special carbs that will cause bloating. The low FODMAP diet means:
• Personalization: Just leave those foods which you are able to handle.

Quite a few prominent foods should be avoided in high FODMAP list, and they include:

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

2.2 Manage Fiber Intake

Fiber helps in the bowel movement and one that is too much insoluble fiber may cause other arousal.

• Carrots, oats, bananas etc are relaxing as soluble fiber.
• Whole wheat, nuts, seeds etc Insoluble fiber Desensitization must be gradual.

2.3 Eat Small, Frequent Meals

Consuming Meat in Huge Portions can Be Digestive Stress. Try:

• 5-6 small meals daily
• Good amounts of protein, carbohydrates and good fats.

2.4 Diet Approaches at a Glance

Section 3: Lifestyle Behaviors that restrict the IBS exacerbation

Food is only half the battle. The person can feel better in the following behaviors:

3.1 Exercise Regularly

Regular walk is good to stimulate the gut, according to Dr. Pothuri.

• Objective 30 minutes of moderate exercise 5 days in a week.
• Try walking exercise, cycling, swimming and dancing.
• Gentle yoga can also be applicable regarding strength and alleviating stress.

3.2 Get Good Sleep

Poor sleep can make IBS worse.

• Set a routine of sleeping.
• Easy and chilled bedroom, keep your room dark.
• Restricting the screen time an hour prior to sleep.

3.3 Stay Hydrated

Water makes the feces softer and helps in preventing cramping.

• Go in a hot day in Houston with a bottle of water.
• Consume water routinely so as to get 8-10 cups of water daily.
• Reduce consumption of caffeine and sweetened drinks as they are agents that cause diarrhea.

Section 4: Stress Management Interventions to Extinguish IBS

Penser: Stress will make your gut muscles shorter, as well as 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 this, a few (5-10 times) - experiencing the belly swelling.

4.2 Progressive Innovations Muscle Relaxation

• Contract each group of muscles 5 seconds (start with feet, and go up).
• Escape and be awakened to the difference.
• This is undertaken on daily basis and it eases tension on the body.

4.3 Mindfulness Meditation

• Or what about a few apps, e.g. Headspace or Calm.
• Even 5 minutes will make your mind and your gut relax.

Section 5: Day-to-Day Plan of Warriors of the Houston IBS

Here is how one can make it all up:

Morning

• 6:30 AM: Drink 8 oz water with lemon
• 7:00 AM: lectin free fruits e.g. blueberries on oatmeal
• 7:30 AM: 15 minutes walk with Buffalo bayou

Midday

• 10:30 AM: Snack Rice Cakes and almond butter
• 12:30 PM: Chicken salad made of spinach, cucumber and olive oil that has been grilled
• 3:00 PM: Peppermint tea and 1 dozen pumpkin seeds

Evening

• 5:30 PM: 20 minutes yoga or stretching
• 6:30 PM: Baked salmon, Quinoa and steam carrot
• 8:00 PM: 5 minutes of deep breathing and 8 oz. of chamomile tea

Bedtime

• 9:30 PM: Turn lights off, turn off the phone and get yourself to sleep 7-9 hours

Section 6: When to Seek Professional Help

Even after the diet and lifestyle modifications, some of the symptoms also demand further attention. See a doctor at GastroDoxs Houston when you suffer:

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

The early onset of the IBS diagnosis can make you successful according to Dr. Pothuri.

External Resources

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

Conclusion

IBS is a disease that can be cured so that one can live well in Houston. Feel good everyday through the correct diet, wellness, and release of stress. Have water nearby, move on and visit the GastroDox when the demand of professional attention.

Stay warm, stay informed and do remember that no matter how trivial the changes are, they can be a great 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.