Living with Irritable Bowel Syndrome (IBS) can be quite frustrating. Modifying your diet and managing conversations with friends and family about your inability to attend gatherings can be challenging.
The overwhelming sense of embarrassment while explaining your condition adds to the difficulty.
If you’re dealing with IBS, these tips can help to alleviate your symptoms.
What Are IBS Symptoms?
IBS symptoms can include gut pain, flatulence, bloating, irregular bowel habits or anxiety and depression.
Bowel habits may be inconsistent ranging from constipation to diarrhea.
Pain can typically be in the lower abdomen or the entire abdomen but is less likely to be in the upper abdomen alone. Pain typically decreases after a bowel movement.
Constipation in IBS also often causes a sensation of an incomplete bowel movement. This leads to unnecessary straining.
Frequent loose stools are common in IBS, a lot of times with urgency. Stools may also contain mucus.
Altered digestion in IBS leads to more gas production in the gut. This can cause bloating which is uncomfortable.⁴
How to Treat IBS?
The exact cause of IBS is still not clear and can be different from person to person. Some common triggers may be diet, stress, gastrointestinal infections or medications.¹
Pinpoint your food triggers
Start with your diet. This is a common trigger for IBS symptoms, as certain foods like fatty foods, spicy foods, alcohol, caffeine, and artificial sweeteners can worsen symptoms in individuals with IBS. However, it is important to note that specific food triggers can vary from person to person, so it is necessary to identify individual dietary triggers.²
Try relaxation and mindfulness techniques to manage your stress
Emotional factors like stress also play a role in IBS, as many people with the condition experience worsening symptoms during times of high stress or anxiety.
Emotional stress which includes strong emotions, such as anxiety and stress can affect the nerves of the bowel in certain people.⁵
Test for infections via stool and blood tests.
Specifically, gastroenteritis, which involves an infection or inflammation of the digestive tract, can contribute to the development of IBS in some individuals.² An episode of gastroenteritis will often result in persistent bowel symptoms, long after the offending bacteria or virus has been eliminated.⁵
Symptom Support with Probiotics
If you’re looking for support in helping to manage your IBS symptoms, consider a targeted probiotic supplement with specific strains of bacteria to combat the symptoms of IBS. Probiotic strain Lactobacillus plantarum 299v, has been clinically shown to improve symptoms of irritable bowel syndrome.
Inner Health IBS Control
Relieve symptoms of IBS in 4 weeks with Inner health IBS Control, a shelf stable digestive probiotic. Each capsule contains:
- Lactobacillus plantarum 299v 20 Billion CFU
- Lactobacillus acidophilus (NCFM) 11 Billion CFU
- Bifidobacterium animalis ssp lactis (HN019) 1 Billion CFU
Inner Health IBS Support
Maintain normal bowel functions with Inner Health IBS Support, a fridge probiotic. Each capsule contains:
- Lactobacillus plantarum 299v 20 Billion CFU
Dietary interventions: FODMAP
Following the FODMAP diet has proven to bring about significant improvements in the symptoms of IBS for some people.
Foods which are poorly absorbed and broken down (such as the carbohydrates which are referred to as “FODMAPS” – fermentable oligosaccharides, disaccharides, monosaccharides and polyols) are the most common dietary triggers for IBS. These carbohydrate “sugars” include fructose, lactose and sorbitol.⁵
FODMAP diets are elimination or drastic reduction of all:
- High lactose foods (e.g. milk, yoghurt).
- High oligosaccharide foods (e.g. chickpeas, lentils).
- High fructose foods (e.g. certain fruits and honey).
- High fructan foods (e.g. wheat, onion).
- High polyol and polyol-sweetened foods (e.g. certain fruits and confectionery).
Diagnosing Irritable Bowel Syndrome
If you suspect you may be experiencing symptoms of IBS, it is important to consult with a medical professional to ensure that your symptoms are not indicative of other conditions such as diverticulitis or inflammatory bowel disease.
In most cases IBS can be diagnosed without resorting to invasive testing. Diagnostic methods include:
- Comprehensive medical examination.
- Blood tests, including those for coeliac disease.
- Stool tests to rule out inflammatory bowel disease.
- Investigation of the stomach or bowel, such as endoscopy or colonoscopy.⁵
Remember, a healthier gut microbiome means a healthier you!
References
- https://www.healthdirect.gov.au/irritable-bowel-syndrome-ibs#what-is
- https://www.healthdirect.gov.au/irritable-bowel-syndrome-ibs
- https://www.metagenicsinstitute.com.au/pdfs/diet/0cf798f0-5838-07ba-6cb1-abdc597f2fbd
- https://www.healthline.com/nutrition/9-signs-and-symptoms-of-ibs#alternating-constipation-and-diarrhea
- https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/irritable-bowel-syndrome-ibs#main-ibs-categories
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3419998/
