Do you or a loved one suffer from irritable bowel syndrome? Maybe you’re looking for more information about symptoms, how to change your diet, or the low FODMAP diet. Read on to discover my 7 practical tips for combating irritable bowel syndrome, when to see a doctor and the FODMAP diet.
Irritable bowel syndrome
Irritable bowel syndrome (IBS) affects up to 20% of adults, with a variety of symptoms that vary from person to person. The main symptoms are:
- Abdominal pain or discomfort relieved by going to the bathroom or changing bowel habits
- Bloating
- Changing bowel habits
- Urgency to have a bowel movement
Additionally, many people also report experiencing other symptoms, such as:
- Fatigue
- Nausea
- Bladder symptoms such as an urgent need to go to the toilet
- Back pain
When to see your doctor
If you experience any of these symptoms, especially impaired intestinal transit, it is important to consult your doctor to rule out other diagnoses such as celiac disease. This is especially important if you have any of these additional symptoms:
- A family history of ovarian or bowel cancer
- Passing blood with the stool
- Unexplained and unintentional weight loss
- Any change in bowel habits that persists for more than 6 weeks
What causes irritable bowel syndrome?
Why does IBS occur? Until recently, we did not know why or how IBS symptoms appeared. This is changing and there are a number of possible mechanistic theories that could share similar pathways, explaining the spectrum of symptoms and often the variability of the syndrome.
Intestinal infections, genetics, antibiotics, diet, and a chronic or susceptible microbiome (beneficial bacteria and organisms that live in the gut) are now thought to lead to leaky gut. This in turn leads to inflammation that could disrupt the gut-brain axis, causing both gut and more generalized symptoms such as fatigue and anxiety.
7 practical tips to combat irritable bowel syndrome
Currently, no genetic risk for IBS can be modified, but there are a number of other risk factors that can be modulated and practical tips you can follow to relieve the symptoms of irritable bowel syndrome:
- Reduce your chronic stress by taking time to relax. Exercise, mindfulness, massage and sleep can help.
- Keep a food diary to see if particular foods repeatedly make your symptoms worse.
- If you suffer particularly from wind and bloating, limit legumes, legumes, sprouts and sugar-free chewing gum.
- If you experience more constipation, try gradually increasing your fiber intake from whole grains, oats, vegetables, seeds and fruits.
- If diarrhea is your main symptom, reduce your high-fiber intake, avoid sweeteners in hot drinks, sugar-free mints and chewing gum, and reduce caffeine in tea and coffee.
- Probiotics, bacteria and yeast which can help restore the balance of friendly organisms in the intestine (microbiota). There are many ways to help support these friendly microorganisms that are so important for the gut and overall health. First, eat a diet rich in fruits and vegetables that you can tolerate; the fibers they contain are fermented by organisms and used as nutrition for them. Second, eat a range of naturally fermented foods/drinks such as kefir, low-sugar kombucha, artisan cheese, and raw fermented slaw like sauerkraut and kimchi. Third, studies have shown that certain probiotics can reduce IBS symptoms.
- Consider trying the FODMAP diet (see below).
What is the low FODMAP diet and why can it help with irritable bowel syndrome?
A diet developed in Australia, called the low FODMAP diet, has had some success in managing the symptoms of irritable bowel syndrome, reducing symptoms by up to 70%. This diet involves a restriction of fermentable carbohydrates, which are not very well absorbed at the intestinal level, but are altered by the microbiota. This restricts the intake of certain natural prebiotics in the diet and reduces the number of certain key gut microbiota.
FODMAP stands for “Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols”. These short-chain fermentable carbohydrates are widespread in the diet:
Oligosaccharides: fructans and galacto-oligosaccharides (GOS)
Disaccharides: lactose
Monosaccharides: fructose
Polyols: sorbitol and mannitol
The fermentation of these carbohydrates in the gut by the microbiota is associated with increased fluid and gas, which can lead to bloating, gas, pain, and diarrhea.
Eating fewer of these types of carbohydrates can decrease these symptoms.
Lactose
Fructose
- Fruits like pears, apples, pears, peaches, cherries, mangoes, pears and watermelon
- Sweeteners, such as honey and agave nectar
- Products containing high fructose corn syrup
fructans
- Vegetables like artichokes, asparagus, Brussels sprouts, broccoli, beetroot, garlic and onions
- Grains like wheat and rye
- Added fiber, like inulin
GOS
- Chickpeas, lentils, kidney beans and soy products
- Vegetables, such as broccoli
Polyols
- Fruits like apples, apricots, blackberries, cherries, nectarines, pears, peaches, plums and watermelon
- Vegetables, such as cauliflower, mushrooms, and snow peas
- Sweeteners, such as sorbitol, mannitol, xylitol, maltitol, and isomalt, found in sugar-free gums and mints, as well as medicines and cough drops.
On the FODMAP diet, only problem foods in a category should be eliminated, not all. As some may be better tolerated than others, it is always important to try to maintain a good diversity.
There are fears that this diet is too restrictive. Therefore, it is best to keep a diary and note which ones cause a persistent increase in symptoms before removing a food group from your diet. Exclusion diets can be managed by a qualified nutritionist or dietitian, as it is important to ensure your diet is safe and healthy.
Further research is needed on the effect of prebiotics in gastrointestinal disorders and, in particular, their use in combination with a low FODMAP diet.
I hope you found these practical tips for combating irritable bowel syndrome useful and are familiar with the low FODMAP diet.
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