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4 Ways to Ease Abdominal Pain From IBS-Constipation

One of the most, well, irritating parts about irritable bowel syndrome with constipation (IBS-C) is the abdominal pain. The sharp, stabbing sensation can stop you in your tracks — and make it tough to carry on with your daily activities.

Thankfully, your coping options go beyond just curling up on the couch or sitting in the bathroom.

“Although IBS-C can be very difficult to deal with, many individuals will eventually achieve significant improvement in symptoms through a combination of medications, dietary modifications, and lifestyle changes that focus on stress management and mindfulness techniques,” says Ariel Sims, MD, a board-certified gastroenterologist in Miami.

Before you can get a handle on the pain, though, it can help to understand what’s behind all those stomach spasms in the first place.

Those IBS stomach jabs are thought to stem from two factors: miscommunication between the brain and the gut, along with a condition called visceral hypersensitivity, where the gut becomes overly sensitive to normal abdominal sensations.

Normally, the brain and the gut are in a constant back-and-forth to regulate digestion and other bodily functions. But with IBS, this communication line gets disrupted, causing “the brain to send amplified signals to the gut,” says Dr. Sims.

That, in turn, can make even natural digestive processes — like moving food through the intestines — feel uncomfortable or painful, since the nerves in the digestive tract are more reactive than usual, says Sims.

Constipation can also contribute to the discomfort. The walls of the colon stretch when too much stool is built up, which can trigger pain, cramping, and bloating, Sims adds.

Certain triggers can set these symptoms off or make them worse. Foods containing fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), a group of hard-to-break-down carbohydrates, are big offenders for many people with IBS.

 Examples of foods high in FODMAPs include dairy products, like milk and yogurt, and wheat-based products, such as bread and crackers.

Stress and menstrual cycle–related hormone changes also tend to add fuel to the GI fire.

IBS-C management tends to be pretty individualized, Sims points out, so it may take some trial and error to find what works best for you. These research-backed treatments and remedies are a solid starting point.

Add Soluble Fiber to Your Diet

Soluble fiber can help quell constipation and, in turn, relieve symptoms like cramping, gas, and bloating. (Insoluble fiber doesn’t seem to have the same effect for people with IBS-C, and it can sometimes make symptoms worse.)

Foods like bananas, avocado, beans, citrus fruits, and well-cooked root vegetables are good sources of soluble fiber (that said, avoid anything that triggers discomfort for you). Up your intake gradually to give your system time to adjust, and be sure to drink plenty of water.

Take Peppermint Oil Capsules Before Meals

Peppermint oil gets a thumbs-up from the American College of Gastroenterology for alleviating IBS symptoms.

 “It works by relaxing the muscles of the gut to reduce abdominal discomfort and bloating,” Sims explains.

She recommends trying peppermint oil capsules 30 to 60 minutes before mealtimes. “Patients should take one or two capsules, three times daily, for at least two weeks to determine if this will provide a benefit,” Sims says.

Use a Heating Pad

Heat can help relax tight muscles to relieve abdominal pain. If the pain stems from constipation, a heating pad may also help move things along.

 And more regular bowel movements can help your GI tract feel better.

Try Hypnotherapy

Stress can contribute to IBS. Finding ways to manage it can curb your symptoms. One option is gut-directed hypnotherapy, which a research review found significantly improves IBS pain.

Gut-directed hypnotherapy, which is performed by a trained psychologist, teaches you how to reframe your perception of pain. “It can also calm the gut by resetting how the brain processes pain signals and can reduce visceral hypersensitivity,” Sims explains.

It typically takes four to six sessions to notice a difference, says Sims, who adds that you’ll reap the biggest benefits when you also practice at home in between sessions.

Many people with IBS-C use these remedies in conjunction with prescription medications, Sims points out. So if you’re having trouble managing your IBS with lifestyle changes alone, let your doctor know. Together, you can talk about trying meds to reduce your abdominal cramping or relieve your constipation.

  • Cramping from IBS-C stems in part from miscommunication between the brain and the gut, as well as increased sensitivity in the gut.
  • IBS-C cramps can be triggered by foods, stress, and menstrual cycle–related hormones.
  • Peppermint oil, soluble fiber, and hypnotherapy have all been shown to help ease constipation.

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