10 practical tips for a calm and comfortable stomach

• Avoid gas-producing and irritating foods

Cabbage, onions, legumes or heavily spiced dishes can upset the gut flora. Find out which foods personally cause you problems and reduce them.

• Drink enough fluids regularly

Water and unsweetened herbal teas help keep the gut supple. Aim to drink at least 1.5 to 2 litres spread over the day.

• Eat mindfully and slowly

Take your time to eat and chew thoroughly. This eases the workload on your digestive tract and promotes better digestion.

• Keep regular meal times

Fixed meal times support gut rhythms and help prevent problems. Avoid large meals late in the evening or irregular eating patterns.

• Incorporate exercise into your daily routine

Moderate activities such as walking, cycling or yoga can stimulate bowel activity and reduce stress, which often worsens IBS symptoms.

• Learn stress management techniques

Stress directly affects the gut. Relaxation techniques like meditation, progressive muscle relaxation or breathing exercises can help calm the stomach.

• Use natural home remedies

Peppermint oil, chamomile tea or fennel are well-established plants that help relieve cramps and bloating and relax the gut.

• Keep a food diary

Record what you eat and how you feel afterwards. This helps you spot connections and avoid problematic foods more effectively.

• Reduce coffee, alcohol and nicotine

These substances can irritate the digestive system and worsen symptoms. Aim for moderate consumption or avoid them where possible.

• Seek medical advice for persistent symptoms

If your symptoms persist despite all measures, professional diagnosis and treatment are important to rule out other conditions and receive appropriate therapies.