Irritable Bowel Syndrome (IBS) is a common digestive disorder, where the gut exhibits abnormal movement and sensitivity without evident structural issues. People suffering from IBS often experience abdominal discomfort, irregular bowel movements, bloating, gas, and a feeling of incomplete emptying.
The prevalence of IBS is increasing in India and contributes to one of the major gastrointestinal health conditions. As per statistics, approximately 4-7% Indians suffer from IBS. The prevalence is higher among men than women. Unhealthy eating habits, hectic lifestyle stress, infections and poor gut microbiota balance are some of the key factors contributing to the development of IBS.
Irritable bowel syndrome can be rightly treated by adopting a healthy lifestyle and dietary practices. In addition, herbal teas greatly support in alleviating the symptoms of IBS. The natural soothing quality of herbal teas helps in alleviating stress and anxiety and calms the mind. On the other hand, these herbal teas can relax abdominal muscles and ease stomach cramps. Besides these, consuming tea ups the fluid intake, thereby promoting the digestive process and gut function.
You can try different types of herbal tea to see how your body reacts to each one and remedy IBS. If symptoms persist, discontinue that tea and change it from time to time to discover one that best suits your tummy.
Also Read: Irritable Bowel Syndrome: 5 Incredible Ayurvedic Herbs To Relieve IBS
5 Best Drinks For IBS
Peppermint Tea
Peppermint is a potent herb that alleviates digestive problems, including IBS and indigestion. Drinking peppermint tea calms irritated intestines and eases abdominal cramps and bloating. A few studies have shown that peppermint oil is also effective in treating IBS and relaxing gastrointestinal tissue.
How To use?
Take fresh mint leaves or commercially available peppermint tea bags to make refreshing tea. Have this after meals or when pain begins. Drinking this tea aids in easing digestive problems. However, it is suggested to avoid this tea in people with acid reflux or GERD, as mint can relax the lower oesophageal sphincter.
Anise Tea
Anise seeds have been used in traditional medicine for ages to treat several health anomalies. Anise tea is packed with a wealth of nutrients and antioxidant that supports digestive function by treating indigestion, constipation, bloating, gas and flatulence.
Several studies have revealed that anise seed essential oil is effective in relaxing muscles, easing inflammation, and improving gut health in IBS patients.
How To Use?
Ground one tablespoon of anise seeds and add the crushed seeds to 2 cups of water. Let it simmer for 5 minutes, add honey or lemon for taste and drink this infusion post-meal.
Turmeric Tea
Turmeric, the golden spice, is a staple ingredient in cuisine across the globe. This humble spice is valued for its powerful digestive healing traits owing to the presence of curcumin. Turmeric is endowed with potent antioxidant and anti-inflammatory traits, which help improve IBS symptoms and improve overall well-being. Several studies have shown that turmeric is a key ingredient effective in alleviating IBS symptoms.
How To Use?
Use fresh turmeric root or powder. Take ¼ tsp of turmeric and add to boiled water or milk if tolerated, possibly add black pepper to enhance absorption. Drink once a day or as tolerated.
Fennel Tea
Fennel is an incredible herb that alleviates gas, bloating and intestinal spasms. It relaxes the intestinal muscles and offers relief from constipation. Evidence has revealed that fennel essential oil combined with turmeric extracts supports improving symptoms of IBS.
Fennel tea is on the high FODMAP food list, so speak with your healthcare professional before adding it to your diet regimen if following a low FODMAP diet plan.
Also Read: Living With IBS: What to Drink and What to Avoid for Symptom Relief
How To Use?
Crush some fennel seeds, steep in hot water. Sip warm infusion after meals. For people sensitive to high FODMAPs, test with small doses.
Chamomile Tea
The potent therapeutic properties of chamomile make it a famous herbal solution for healing several medical conditions. Chamomile is known for soothing the stomach, getting rid of gas, and alleviating intestinal cramps.
How To Use?
Use dried chamomile flowers or tea bags. Drink warm, perhaps before bed, to reduce discomfort and assist relaxation.
Drinks to Avoid
Certain drinks can worsen IBS symptoms, such as strong coffee, heavily caffeinated tea, carbonated sodas, alcohol, and fruit juices rich in artificial sweeteners or sorbitol. Consuming these drinks can increase gas, diarrhea, or cramps. Furthermore, it is best to avoid extremely cold drinks and highly spicy or sugary beverages, which may also trigger flare-ups. Therefore, choosing mild, soothing, and natural drinks is key.
Conclusion
Irritable bowel syndrome is a growing health concern in India, and many remain undiagnosed. Its symptoms can impede daily routine; however, with tailored dietary management and lifestyle modification offer relief from symptoms. Natural infusion plays a key role in soothing the gut, reducing bloating and regularising bowel movements. Choose wisely and use consistently, remember these solutions complement medical advice, and those with IBS attain better gut health and improve overall health.
(This article is reviewed by Kalyani, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
Diet in irritable bowel syndrome: What to recommend, not what to forbid to patients!
Anamaria Cozma-Petruţ 1,2,3, Felicia Loghin 1,2,3, Doina Miere 1,2,3, Dan Lucian Dumitraşcu 1,2,3
https://pmc.ncbi.nlm.nih.gov/articles/PMC5467063/
Nutrient drink test: A promising new tool for irritable bowel syndrome diagnosis
Fermin Estremera-Arevalo 1, Marta Barcelo 2, Blanca Serrano 3, Enrique Rey 4
https://pmc.ncbi.nlm.nih.gov/articles/PMC6385016/
