7 Best Ways to Calm an IBD Flare
There’s a particular kind of exhaustion that comes with living through an IBD flare. I know because I’ve watched my best friend battle Crohn’s disease, and I’ve seen the toll it takes. There were days when she couldn’t leave her bed, and meals became landmines—she never knew what might set off another wave of pain or discomfort. As a medical researcher, I couldn’t just stand by. Together, we experimented with ways to bring relief during those tough moments.
This article is a collection of the best strategies we’ve discovered. They’re not just based on science—they’re grounded in real experience, trial and error, and the quiet victories that make all the difference. Whether you’re navigating an unexpected flare or trying to prevent one, these methods might just become your lifeline.
What is an IBD Flare?
Before diving into solutions, let’s paint the picture of what an IBD flare actually feels like. Imagine a storm brewing in your gut—sharp, relentless pain, unpredictable urgency, and the sheer fatigue of fighting your own body. Inflammatory Bowel Disease (IBD), which includes Crohn’s disease and ulcerative colitis, flares up when the immune system goes into overdrive, causing inflammation in the digestive tract.
Flares can feel overwhelming, but there are ways to calm the chaos and regain a sense of control.
1. Reset Your Diet: Embrace the Gut-Healing Basics
During a flare, your digestive system is in a fragile state, like a bruised apple. The foods you eat can either soothe or irritate it further.
What Works:
- Stick to low-residue foods like white rice, bananas, applesauce, and bone broth.
- Avoid high-fiber foods, dairy, spicy meals, and anything too greasy.
Personal Experience:
When my friend was in the midst of a particularly bad flare, her “safe” food became plain white rice with a drizzle of olive oil. “It feels like a hug for my stomach,” she once told me. The simplicity of these meals allowed her body to rest while still getting the nourishment she needed.
2. Hydration: Your Gut’s Best Friend
Dehydration is a common sidekick during flares, thanks to diarrhea and frequent trips to the bathroom. Staying hydrated is crucial—not just for your gut but for your overall health.
What Works:
- Sip on electrolyte-rich drinks like coconut water or oral rehydration solutions.
- Avoid caffeine and sugary beverages, which can worsen dehydration.
Personal Experience:
One flare left my friend so dehydrated that even standing up felt like a Herculean effort. She found relief in small, frequent sips of water with a pinch of sea salt and lemon. “It’s like I’m watering a parched plant,” she said. Slowly but surely, her energy returned.
3. Lean on Heat Therapy
There’s something magical about warmth when your gut feels like it’s tied in knots. Heat therapy doesn’t cure the inflammation, but it can ease the pain and help relax tense abdominal muscles.
What Works:
- Use a heating pad or hot water bottle on your stomach.
- Take a warm bath infused with Epsom salts for added relaxation.
Personal Experience:
During her worst flares, my friend swore by her trusty heating pad. “It’s like having a warm friend who doesn’t ask questions,” she joked. That simple source of comfort became her constant companion, offering a reprieve from the relentless ache.
4. Rest and Reset: The Power of Doing Nothing
When you’re in the throes of an IBD flare, rest isn’t just a luxury—it’s a necessity. Your body is waging a war, and every ounce of energy counts.
What Works:
- Create a cozy space with soft blankets, calming music, and low lighting.
- Give yourself permission to pause—no guilt allowed.
Personal Experience:
I remember a day when my friend canceled every plan and declared it her “healing day.” She surrounded herself with pillows, listened to her favorite podcast, and let her body dictate the pace. “It’s not laziness—it’s survival,” she reminded me. That day of intentional rest helped her bounce back stronger.
5. Mindfulness and Stress Reduction
Stress is one of the sneakiest triggers for IBD flares. It’s like pouring gasoline on an already raging fire. Practicing mindfulness can help calm your nervous system and, in turn, reduce the intensity of a flare.
What Works:
- Try guided meditations or deep breathing exercises.
- Use mindfulness apps like Calm or Headspace for daily support.
Personal Experience:
We once attended a beginner’s yoga class together during a calmer period. Even when she couldn’t manage the physical poses during a flare, my friend practiced the breathing techniques she’d learned. “It’s like giving my body permission to stop panicking,” she said. The shift in her mindset made a noticeable difference.
6. Supplements That Soothe
While supplements aren’t a magic bullet, certain ones can offer relief during a flare. Always consult with a healthcare provider before introducing anything new.
What Works:
- Probiotics: Help balance gut bacteria and reduce inflammation.
- Omega-3 Fatty Acids: Found in fish oil, these can help lower gut inflammation.
- L-Glutamine: An amino acid that supports gut lining repair.
Personal Experience:
When my friend started taking a high-quality probiotic, she described it as “adding reinforcements to the battlefield.” Over time, her flares became less intense, and her recovery periods shortened.
7. Work Closely with Your Healthcare Team
Navigating an IBD flare isn’t something you have to do alone. Your healthcare team—whether it’s a gastroenterologist, dietitian, or therapist—can provide invaluable guidance.
What Works:
- Keep a flare diary to track symptoms and potential triggers.
- Discuss medication options, including anti-inflammatory drugs or biologics.
Personal Experience:
My friend’s turning point came when she found a doctor who truly listened. Together, they adjusted her treatment plan, incorporating both medication and lifestyle changes. “It’s a partnership,” she said. “And it makes all the difference.”
Small Steps, Big Impact
Flares can make you feel powerless, but every small step toward relief adds up. Whether it’s sipping a hydrating drink, lying down with a heating pad, or simply allowing yourself to rest, each choice is an act of self-care.
Living with IBD is a journey—one that requires resilience, patience, and a willingness to adapt. But with the right tools and support, you can weather the storm and come out stronger on the other side.
If you’re in the midst of a flare right now, take a deep breath. You’re not alone, and relief is within reach. One step at a time, you’ve got this.
