Hi guys. I am going to share with you 10 great tips to help you with your IBS symptoms. Today, I am going to talk about some of the better food choices that you can make to help ease your symptoms. If you watch till the end of the video you will learn some great tips. I am Maggie Towe. I am a registered dietitian in the US and I am teaming up with Cara Care to help you reduce your IBS symptoms. Tip # 1: Try to avoid using artificial sweeteners. These can cause bloating and gas in your stomach. Especially things that have “ol” in their end like sugar free gums or diabetic foods. Things like this. Tip # 2: Try using guided imagery. It’s been shown to really help to relieve symptoms of various medical ailments. Although there is no specific scientific evidence showing that guided imagery helps with IBS symptoms. It can really help ease your symptoms when you use guided imagery to help you relieve your stress. Give it a try it may work for you. Tip # 3 Intestinal message can have a powerful effect on digestion. Use essential oils. Like; mint or cumin oil and rub your hands on your tummy to help ease your digestion. Tip# 4 The American with Disabilities act can help you protect yourself at work. The American with Disabilities act has an amendment that states that employers have to provide some accommodations for your disabilities and this can include major bodily functions such as IBS. You may have to provide documentation to your employer. Keep this in mind when you are looking for a job or when you are at the workplace. Tip # 5 Try to limit your fruits only 2 servings per day. So a serving of fruits is; a small apple the size of your fist or a small orange or a small banana. It can also be a half a cup of blueberries or cut up strawberries. Something like this. A lot of people with IBS find that their symptoms of IBS are increased when they eat too much fruit. I know you love your fruit and fruit is healthy. But try to limit it only 2 servings per day. Tip # 6: Be careful when you take over the counter medications. A lot of people come to me and say they are having all these problems but they have not looked at what is in the medications that they are taking. So, I am talking about things like anti-diarrheal medications or heartburn medications. Something like Milk of Magnesia or Kaopectate. You also have to be careful to make sure that you are looking at the time and the dosage. Ask your nutritionist or doctor if you have any questions. Tip # 7: Hemp milk and hemp seed are great for IBS. They are high in protein and low in FODMAPs. FODMAPs are fermentable sugars or carbohydrates that can increase your symptoms of IBS. Tip # 8: Use garlic infused oil. I know you love garlic and I can totally see how that’s been causing you problems with your IBS. You couldn’t use garlic at all in your food. I am telling you. You can use garlic infused oils but be careful the oil can’t have any garlic particles in it, or it can increase your IBS symptoms. You can also use Asian chives, but with the Asian chives please be careful and add those at the end of your cooking, otherwise they can burn and ruin your meal. Tip # 9: Try to avoid using medicines that have Sorbitol in them. It is a sugar alcohol and it can actually increase your symptoms of IBS. So when your taking a medication be careful to check the ingredient list and make sure it does not have any sugar alcohols in it that can make your IBS symptoms worse. Tip # 10: So many people come to me and they have so many problems with their IBS symptoms. Their tummy problems, reflux. They don’t know what is causing their tummy problems. I really recommend that you use a symptom tracker or an app or you go see a dietitian or a nutritionist. What’s most important is that you know what is causing your symptoms? So that you can avoid those foods. If you notice a connection between what you are eating and your symptoms. This maybe a sign of intolerance and you should have that checked as soon as you can. Now I have a bonus tip for you. IBS patients often have vitamin deficiency or malabsorption problems. Probiotics can help with this. Ask your dietitian or your doctor if you have any questions. Are you looking for an easy solution to track your food and symptoms? The Cara Care app can help you track your stress, your food intake, your stool type. Everything in one place. Cara Care app helps you tackle your symptoms, and make your life more carefree. It can help you keep track of your best and worst days. Don’t forget to subscribe and like the video. Tell us in the comments below, what are your secret tips for reducing your IBS symptoms. That’s it from me today. See you next time.