Ever had that moment during a workout when your stomach decides it's just not cooperating? For women living with Irritable Bowel Syndrome (IBS), finding the right balance between staying active and managing symptoms can feel like solving a complex puzzle. Let's break down exactly how exercise and IBS interact, and discover the best ways to keep moving while keeping your gut happy.
First, what is IBS?
IBS is a chronic condition that affects both the stomach and intestines, and studies have revealed that it's more common in women than men. IBS can affect the body in several ways: by influencing how food moves through the digestive tract, as well as how your brain interprets signals from the gut.
According to gastroenterology expert Dr. Asma Khapra, the most common symptoms of IBS are stomach pain or cramping, bloating, gas, diarrhea, constipation, and an urgency to go to the bathroom.
She suggests "a combined and holistic approach to treatment," including dietary modifications, medications, exercise, stress reduction techniques, and cognitive behavioral therapy (CBT) to help manage the condition.
Does exercise help IBS?
Yes — but it's all about finding the right balance. Erin Judge, RDN CPT, a Registered Dietitian and owner of Gutivate, explains that 30 to 60 minutes of moderate exercise daily can significantly reduce IBS symptoms, including abdominal pain and bloating.
It’s not exactly known why exercise helps with IBS, says Judge, but it's likely related to increased blood flow to the gut — which improves digestion and motility — improved nervous system regulation, which helps lessen any stress-related symptoms, and strengthened abdominal and pelvic floor muscles, which can aid in digestion.
Best exercises for IBS
Not all workouts are created equal when it comes to managing IBS — high-intensity and long-duration exercise, like HIIT workouts or running, can increase stress on the body and have the complete opposite effect.
If you have IBS, Judge recommends finding a lower-intensity form of exercise that you enjoy and want to do consistently, so you can reap the benefits of movement without triggering a flare-up, like these:
- Swimming: The water's natural resistance provides a full-body workout without jarring movements that might upset your stomach.
- Walking: A brisk walk gets your blood flowing without overwhelming your system. Start with 15-20 minutes and gradually increase as your body adjusts.
- Cycling: Whether on a stationary bike or outdoors, cycling offers cardiovascular benefits while being gentle on your digestive system.
- Yoga: This mind-body exercise is particularly beneficial for IBS. Research shows it can help reduce bloating, improve gut motility, and decrease stress levels through gentle stretching and breathing exercises.
- Tai chi: Like yoga, tai chi combines gentle movements with deep breathing, helping to reduce stress and improve gut-brain communication. Studies show it can help decrease IBS symptoms over time.
- Body weight exercises: Simple strength training moves like modified push-ups, squats, and gentle core work can help strengthen your muscles without aggravating IBS symptoms.
Remember, the key is finding activities you enjoy and can stick with consistently. Start slowly with any new exercise routine and pay attention to how your body responds. Aim for about 150 minutes of moderate exercise per week, but feel free to break this into smaller, manageable sessions.
Relaxation exercises for IBS
The mind-gut connection is real, and relaxation exercises can make a huge difference. Ever felt anxious, and then sick to your stomach? That’s because the emotional parts of your brain are linked to your intestines, also called the mind-gut axis. Think of your gut as your second brain — when your mind relaxes, your digestive system often follows suit.
Gentle yoga poses, deep breathing exercises, and progressive muscle relaxation can all help calm both your mind and your gut. These practices complement your physical exercise routine and can be especially helpful during symptom flares.
Studies even show that Cognitive-Behavioral Therapy (CBT) can significantly improve IBS symptoms by helping manage your body's stress response. CBT encourages you to change your thought patterns and reframe negative thoughts into more positive ones. Over time, you retrain your brain to better manage stress, and your body will follow suit.
What about diet and nutrition?
When it comes to IBS, nutrition is extremely individualized, which is why knowing what foods trigger flare-ups is key to managing the condition. Still, Judge shares a few evergreen tips that can help anyone with IBS avoid post-meal discomfort:
- Eat regular meals: Try to avoid skipping meals if you have IBS. Eating consistent meals throughout the day, whether that means 3 large or 5-6 smaller meals, keeps the gut stable and helps avoid stress on the body, which can make symptoms worse. It also prevents a gut overload from eating too much in one sitting.
- Chew your food well: Mom was right — you should chew your food before you swallow. Thoroughly chewing your food means your gut has to do less work to digest, which helps many people tolerate more foods.
You may be wondering, are there specific foods to avoid to prevent flare-ups? While it’s personal to everyone, Judge generally recommends avoiding a few common triggers:
- Raw and cruciferous vegetables: Eat your veggies… but cook them first. Raw veggies, like carrots and celery, can be hard to break down, potentially leading to gas, bloating, and constipation. Cooking vegetables makes them easier to digest.
- Saturated fats: Highly processed foods, like saturated fats, can slow down digestion and have the potential to be malabsorbed by the gut, leading to diarrhea.
- Alcohol: Alcohol is a known gut irritant that can worsen symptoms and cause flare-ups, though experts say that small amounts of red or white wine, and spirits like vodka and whiskey can be okay in moderation — it’s all about knowing your body!
Managing IBS is about creating a balanced lifestyle that works for you. Dr. Khapra recommends "a combined and holistic approach to treatment," including dietary modifications, medications, exercise, stress reduction techniques, and CBT to help manage the condition.
If you’re struggling with IBS, there is hope! Having a discussion with your healthcare team and implementing lifestyle changes can help you take control of your IBS and get back to living your best life.
Erin Pettis is a content strategist, freelance writer, and women’s health advocate. She lives in New York City and holds an MBA from NYU’s Stern School of Business.
