If you’ve ever felt the need to rush to the bathroom after eating, it may be the *gastrocolic reflex*—a natural response where “signals [are] sent between your brain and your stomach,” according to Dr. Joseph Salhab. This reflex is especially intense for those with Irritable Bowel Syndrome (IBS), but dietary changes can help.

**1. Low-FODMAP Foods**
“Foods like oats, quinoa, carrots, and spinach are easy on the digestive system.” A low-FODMAP diet reduces difficult-to-digest carbs that cause bloating, cramping, or diarrhea. Dr. Salhab says it may “reduce the strength of the contractions in the colon.”

**2. Gut-Friendly Fruits & Roots**
Bananas help “bulk up stool and regulate bowel movements” with their soluble fiber and potassium. Ginger “calms the digestive system and reduces inflammation,” easing discomfort after meals.

**3. Probiotics for Balance**
Plain yogurt with live cultures supports a healthy gut microbiome. Probiotic supplements provide an extra boost, helping manage symptoms like cramping or urgency.

**4. Natural Soothers**
Drinking *aloe vera with water* before meals can “regulate bowel movements and soothe inflammation.” *Psyllium husk* also bulks up stool, reducing urgency.

**5. Supplements for Support**
*Magnesium citrate* relaxes intestinal muscles, while *digestive enzymes* help break down food, easing digestion and reducing reflex triggers.