Irritable bowel syndrome (IBS) comes with various symptoms that can be mildly uncomfortable or quite severe, depending on the person. Although we don’t yet know the exact cause of IBS, many people find that certain triggers can lead to flare-ups. These flare-ups can cause anything from mild diarrhea to severe muscle spasms and abdominal cramping. Constipation is also a common issue, often leading to painful straining during bowel movements. Fortunately, there are several simple and cost-effective ways to prevent IBS flare-ups.

**Avoid Stimulants**
One of the simplest and most effective ways to prevent IBS flare-ups is to avoid stimulants. Things like tobacco, alcohol, caffeine, and other stimulants can make diarrhea worse. Coffee, even if it’s decaf, is known to trigger IBS symptoms.

**Avoid Overeating and Eat in the Right Order**
Another useful tip is to avoid overeating and eat foods in a specific order to help your digestion. Try to have breakfast within an hour of waking up, starting with fruits, followed by whole grains, proteins, and a healthy beverage like water. Snack on healthy foods between meals, and eat fruits first, followed by vegetables and grains, and then proteins like chicken, beef, or tofu. Your digestive system processes fruits, vegetables, and grains faster than proteins, so give yourself about ten minutes to see if you’re still hungry before eating more.

**Reduce Stress**
Stress is a major contributor to IBS symptoms. But instead of turning to antidepressants, which can be addictive or have side effects, consider relaxation techniques. Praying, meditating, using breathing exercises, and banishing negative thoughts can help a lot. Inexpensive ways to relax include taking hot baths with essential oils like sandalwood, jasmine, ylang-ylang, or lavender. Activities like yoga, walking, drawing, painting, listening to music, or working with clay can also reduce stress. Lowering stress can prevent flare-ups because stress makes you focus more on your symptoms, worsening muscle cramps and stress-related diarrhea.

**Avoid Food Additives or Artificial Sweeteners**
Removing food additives like carrageenan and artificial sweeteners from your diet can help manage IBS flare-ups. Carrageenan, used in products like cottage cheese, soy milk, yogurt, and ice cream, has been linked to intestinal ulcers in animals and IBS symptoms in humans. Artificial sweeteners such as sorbitol, aspartame, and xylitol, often found in sugar-free, lite, or diet foods, can cause diarrhea and muscle cramps. They are also present in gum, mints, and candy. Additionally, avoid foods that you know trigger your symptoms, reduce dairy intake, and balance the fiber in your diet.

Following these simple, inexpensive tips can quickly help improve your IBS symptoms and prevent future flare-ups.