Easy Yoga Routine & Poses For IBS Stomach Cramps

These are gentle poses I've personally found very comforting for IBS related stomach cramps. Of course, it's important to listen to your body and if anything feels painful please don't do it, especially if you have any current or past injuries etc.

IBS affects over 11% of the global population, (that’s one in every 9 people you meet!!) so let’s not be embarrassed about it! I want this channel to be a safe, open and kind place for people dealing with IBS. We’re far from alone, so let’s ask questions, share advice and feel better together xx

▽ What are FODMAPs?

The term FODMAP is an acronym, derived from "Fermentable, Oligo-, Di-, Mono-saccharides And Polyols”. They are short carbohydrates found in lots of healthy foods, which the bacteria in your intestines will break down, producing gas in the process.

For unclear reasons, some people are particularly sensitive to this and experience painful and embarrassing symptoms such as bloating, abdominal cramps, diarrhoea, constipation and fatigue. FODMAP restriction has been found to improve symptoms in people with irritable bowel syndrome (IBS) and other functional gastrointestinal disorders (FGID).

▽ What is a Low-FODMAP Diet?

The Low-FODMAP diet usually involves carefully cutting the down the amount of FODMAPs you consume over a day and at one time for 2-6 weeks until your symptoms resolve or at least become manageable. Then you “re-challenge” each type of FODMAP individually to see how sensitive you are to them. Thankfully most people can tolerate some or all of the FODMAPs at certain levels or combinations.

▽ Is it forever?

NO! From this feedback, you can reintroduce foods in a way that won’t set off your symptoms. Your tolerance will likely improve over time, so you can always retest foods when you feel up to it.

▽ Resources For Vegan Low-FODMAPers

These are the two things I’ve found to be invaluable since starting the low-FODMAP diet.

The first is the official app* from The Monash University. It’s the easiest and most up-to-date way to check what foods are A-okay and how big your portion size can be. Measurements come in grams, as well as "cups", which is great as a brit!

The second is the ONLY vegan cookbook* I’ve found among the masses of meat-filled low-FODMAP ones. Admittedly it's not totally my style of cooking but it has been a great inspiration and it is very informative.
"Low-Fodmap and Vegan: What to Eat When You Can't Eat Anything" By Jo Stepaniak

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*I’ve used affiliate links, it doesn’t change the price, I just get a little cut if you buy through them because you found them via me. And obviously, I'd only ever recommend something I've personally bought, used and found value in. Thanks in advance if you use my link x

[CarrieGill_TheWildGutProject]

Gotta say, yoga is much easier to teach in person! This was quite challenging and I now have so much more respect for the big online instructors out there. Do you have any favourite poses you turn to when your IBS is playing up? x

[corrosivesiren]

This was absolutely perfect!! I usually look for these videos on bad abdominal pain days, and this by far was my favorite and helped me feel both mentally and physically better! I'm super slow in switching positions, but your advice at the beginning to review each pose did help me prepare and I was able to keep up for the most part! Thank you for this!

[lisasmith]

Thank you thank you! I was literally in tears because of the pain wondering if this time I should go to the ER, and yours was the first video to pop up in my search. I just keep repeating because pain is so bad, but with each breath it feels so much better. I found myself expressing gratitude to God, the Universe, Holy Spirit, Jesus, for guiding me to this. And you, I thank you. Subscribed.

[taylorbilski]

Before starting this video I had 8/10 stomach pain that just helped me so much thank you.

[lisawimmer]

thank you, this gave me release. I don't have ibs but all of the sudden had belly cramps. now its much better!

[slayyjoint]

I am from India, the country's of ancient yoga. This vidio is very useful for abdominal pain, bloating, acidity or acid reflux and many so on. Thanks for making this vidio. God bless you...🤗🤗

[sammo]

this really made my stomach stop hurting omg thanks <3

[mahlatsenkoana]

I just found your channel and so glad❤❤
Been struggling with IBS and lately it's been painful.

[tea]

This is my first time seeing the channel but I'm glad I did, I've had ibs for the last ten years and recently have had a terrible stomach bug as well, these stretches were what finally helped me ease some of the body pain 😩 thank you for sharing 💕❤️

[sonehastings]

Thank you so much my stomach pain was pretty strong at the start of the video and as I’m typing this I don’t feel a thing I’m so happy!!! Thank u so much and Namaste

[SJPortelli]

Hello from Croatia -- I had a flair up yesterday, so my stomach is still healing. This video helped me with cramps and wind. Thank you for making it. It was the first time on your channel.

[LP-ojjf]

This was so easy to follow and really helped my bad abdominal pain today. Thank you 🙏

[JashleyEstevez]

I’ve had the worst stomach pain for the past 3 days and haven’t been able to use the bathroom and this video helped so so much!! I just subscribed 💕💕

[tilly]

Life changing. I could tell my stomach was having the kind of cramps that would go on all night, at least 8 hours, but after doing this almost all of the pain is gone (just feel the after-ache over having just finished cramps). Thank you!!!

[karabrockhall]

Hey Carrie, just wanted to say....great video 😊 I haven't used yoga for my ibs before, then 3 days ago I had a bad trigger & came across your video, I gave it a go there & then and felt as though it eased a lot of the pain and discomfort 😊 so I now do it every morning after my dog walks! It has been so helpful, so thank you so much ❤ Namaste xxx

[mijadreams]

i feel sooo much better . really helped through my withdrawl

[sunilgupta]

fantastic presentations and commentary on how to maintain postures in a very very sweet voice. I love your voice and explaining technique.👍👍👍👍👍👍👍

[harman.]

I liked the video when you said hi in starting 😄 (sweet voice)

[Athenagoddessxoxo]

thank you so much! your voice is so soothing and this was very relaxing

[moniquesankay]

I loved it 😍😍I feel so much better now