FEELING BLOATED, GASSY, or uncomfortable while you’re exercising isn’t a pleasant experience and can be enough reason to postpone your workout altogether, yet for people with irritable bowel syndrome (IBS), this can be an everyday issue.
When things don’t feel right in your gut, or you know you may need to rush to the loo at any moment, exercising might seem like the last thing you’d want to do. However, it can help improve your IBS symptoms. The trick is to know what kind of physical activity is best and what to avoid.
What is IBS?
Irritable bowel syndrome (or IBS) is a common digestive disorder of the bowel and large intestine, affecting 10-30% of the population. It’s also more prevalent in women than men, with studies pointing to sex hormones and gender differences that play an essential role in the condition’s pathophysiology.
IBS is a chronic condition that can cause a range of symptoms such as bloating, excess gas, constipation, diarrhoea or both, cramping and abdominal pain. For each person with IBS, these symptoms can vary in severity, frequency, duration and triggers.
What are the IBS triggers?
Common triggers that may cause IBS symptoms to flare up include:
- Food intolerances (such as lactose, wheat or gluten, onion or garlic)
- Spicy, fatty, sugary or overly processed foods
- Hormonal changes
- Alcohol
- Coffee or caffeine
- Stress
- Certain medications
- Gastrointestinal infections
How does exercise affect IBS?
The connection between exercise and IBS symptoms depends largely on the training style. Choosing low—to moderate-intensity exercise may help improvesymptoms by reducing stress and inflammation, promoting healthy bowel movements, and releasing excess gas.
A study investigated the effects of low—to moderate-intensity exercise on women with IBS. After 24 weeks, anti-inflammatory and antioxidant biomarkers improved in sedentary patients.
Positive long-term effects on IBS symptoms—both physical and psychological—were also observed in a 2015 study that aimed to assess the impact of physical activity on IBS symptoms, quality of life, and mental health throughout 3.8 – 6.2 years. The most common activities were walking, cycling, and aerobics.
Tips for exercising with IBS:
- It’s a good idea to check with your doctor before starting a new exercise program and to ask for their advice. Do not start a new fitness program if your healthcare provider advises against it.
- Start with low or moderate-intensity exercise like walking, cycling, swimming, yoga and stretching.
- Avoid high-intensity and high-impact exercise, which can stress your body and digestive system more. The impact of jumping movements can also upset your gut.
- If you feel great doing low—or moderate-intensity workouts and want to try something more vigorous, increase the intensity slowly and listen to your body throughout.
- Avoid having caffeine before you exercise, as it can aggravate your symptoms.
- Drink plenty of water throughout the day and during your workouts to promote healthy, regular bowel movements and optimal digestion.
- If your symptoms and flare-ups are unpredictable or sensitive to exercise, it can help to work out at home so you have a bathroom nearby or know where the nearest one is if you’re exercising outside or in a gym.
The effects of yoga
According to one 2019 review, current research suggests yoga is effective and safe for people with IBS and may help to improve multiple aspects involved in IBS treatment. Evidence has also shown that yoga moderate-intensity walking can be as effective as dietary changes. While more research is needed, the current data supports the benefits of yoga as a form of therapy for people with IBS.
Another study aimed to evaluate the effectiveness of a Remedial Yoga course as an IBS intervention, and researchers observed significant improvements in the yoga program participants compared to the control group.
Yoga and practices like mindfulness and meditation can also be excellent ways to increase your mind-body connection, become more in tune with your symptoms and triggers, and calm your body and mind.
Dealing with IBS can make life challenging in a range of ways, especially if your symptoms are severe or unpredictable, but for many people, exercise has had a positive effect.
Finally, start slowly; record your exercise, how you felt, and any symptoms you experienced. Tell your doctor if your symptoms worsen, and stick to the training styles that make you feel good.
