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The best thing to do to break the cycle is to really restrict your diet for a few days (and only a few days - this is a short-term diet only) to nothing but soluble fiber foods and soluble fiber supplements , and lots of strong hot peppermint tea (if you're prone to acid reflux, try fennel or chamomile or anise instead of the mint). Peppermint is a powerful muscle relaxant and a painkiller. Fennel is the best for bloating and gas - it can really help. Try to be mildly active, even if just around the house, as gentle exercise will work the muscles of the bowels and help get them back into a pattern of normal contractions. Walking or stretching or an easy yoga practice is ideal. Exercise is especially crucial for constipation.

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Note the bold text. Also, please read the whole text of the link.

These are the SF foods:
http://www.helpforibs.com/diet/fiber1.asp

These are the IF foods:
http://www.helpforibs.com/diet/fiber2.asp

These are the trigger foods:
http://www.helpforibs.com/diet/trigger1.asp



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