How To Fight Back Against Your IBS
What is IBS?
Irritable bowel syndrome (IBS) is a gastrointestinal disorder that affects the small and large intestines. IBS is referred to as a functional disorder. This means that there is nothing wrong with the actual structure of your bowel, rather the problem lies with how it works. While IBS can be uncomfortable and distressing at times, it does not permanently harm the intestines or lead to a more serious condition. There is no cure for IBS but it can be well managed so it does not interfere with your overall health and quality of life. Additionally, IBS doesn't cause changes in bowel tissue or increase your risk of colorectal cancer.
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IBS symptoms
It’s first important to understand what the symptoms of IBS are before you can begin to change your lifestyle habits to ease your IBS. No one has the same body, so the signs and symptoms of IBS may vary from person to person. IBS symptoms also vary in how many symptoms each person may experience, with some just experiencing one and others possibly experiencing them all. The most common IBS symptoms experienced include some of the following:
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Abdominal pain and cramping that are related to abnormalities in bowel movements, such as constipation, diarrhea, or both
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Constipation
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Diarrhea
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Alternating constipation and diarrhea
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Bloating and gas
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The urge to move the bowels, but an inability to do so
While these are all normal symptoms of IBS, there are additional symptoms that could mean you are experiencing something other than IBS. The following are symptoms to keep an eye out for:
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Rectal bleeding
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Iron deficiency anemia
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Unexplained vomiting
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Difficulty swallowing
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Persistent pain that isn't relieved by passing gas or a bowel movement
Causes & triggers
Functional gastrointestinal (GI) disorders such as IBS are problems with brain-gut interaction, which simply put is how your brain and your gut work together. Problems with brain-gut interaction may affect how your body works and may even be the cause behind your IBS symptoms flaring-up. Certain foods or situations can also trigger a flare-up of IBS symptoms, causing changes in bowel movements. Some people with IBS may even feel pain when a normal amount of gas or stool is in the gut.
There are certain causes and triggers that may be partially to blame for most IBS flare-ups. Some common causes and triggers of IBS are any or all of the following:
Muscle contractions in the intestine
The walls of the intestines are lined with layers of muscle that contract as they move food through your digestive tract. Contractions that are stronger and last longer than normal can cause gas, bloating and diarrhea. Weak intestinal contractions can slow food passage and lead to hard, dry stools.
Stressful life events
People exposed to stressful events, especially in childhood, tend to have more symptoms of IBS. However it is not just limited to those who experienced stress in their lives early on. But while stress may aggravate symptoms, it doesn't cause them.
Changes in gut microbes
Gut microbes normally reside in the intestines and play a key role in health. However those with IBS might be experiencing symptoms or flare-ups due to changes in their gut microbes, such as changes in bacteria, fungi, and viruses. It is also thought that the microbes in people with IBS might differ from those in healthy people.
Food
People who have food intolerances or sensitivities tend to have more IBS symptoms. Many people experience these worse IBS symptoms when they eat or drink certain foods or beverages, including wheat, dairy products, citrus fruits, beans, cabbage, milk and carbonated drinks.
How to fight back against your IBS
The more IBS episodes you have, the more sensitive your gut becomes to triggers. This is why it is important to gain the right knowledge about your IBS so that you can fight back against it. The following are just a few ways in which you can fight against your IBS and regain control of your life.
Dietary changes
It is almost always recommended to try dietary changes first. You may be unable to digest insoluble fiber found in the skin of fruits and vegetables, or a sugar in dairy products called lactose. Because it is different for everyone, what works for one might not work for another which is why making multiple dietary changes until you find the culprit is the best move to fight back. Additionally, if you have not done so already, try incorporating a low-FODMAP diet into your life.
Probiotics
Probiotics, which are colonies of good bacteria that are typically freeze-dried, are another great way in which you can fight back against your IBS. You can find them in most drug stores and supermarkets, as capsules or tablets to swallow and loose powder to sprinkle on food. You'll want a product that's labeled for viability through the end of shelf life, not at the time of manufacture. The type of bacteria in the probiotic is very important, because certain types of bacteria are often the most effective at relieving the symptoms of IBS.
Peppermint
This one may not have been as obvious as the last two, but peppermint might be the secret to fighting back against your IBS. Peppermint in a supplement form, more specifically enteric-coated peppermint capsules, are available over the counter. It has been known to decrease cramping, which is a side effect of IBS that most of its sufferers are all too familiar with, as well as a common antispasmodic medication. These peppermint capsules are also good at decreasing bloating.
Strategies to help alleviate your IBS symptoms
Unfortunately there is no cure for IBS, and treatment is typically aimed at symptom relief. There are certain lifestyle changes that you can make that may help to relieve your IBS symptoms. Finding a strategy that works for you may take time and experimentation, so don’t give up if you don’t get symptom relief right away. Some general lifestyle changes you can begin to make are any of the following:
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Participating in regular physical exercise
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Cutting back on caffeinated beverages that stimulate the intestines
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Eating smaller meals
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Taking probiotics
Once you find what works best for you and your body, it’s best to begin to develop a routine so that your symptoms can begin to be relieved. You can also avoid flare-ups by starting and sticking to a routine that works for you. The following are more specific lifestyle changes and strategies that might help to alleviate your IBS symptoms:
Low-FODMAP diet
The FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) Diet focuses on eliminating certain types of carbs and sugars, as they are known to bring water with them through your bowels, resulting in more gas, bloating, and diarrhea. The principle behind the diet is to give the gut a chance to heal, and by cutting these from your diet, you are likely to see and feel a dramatic improvement in your symptoms.
Low FODMAP foods include:
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Vegetables (zucchini, tomatoes, lettuce, eggplant, green beans, cucumbers, potatoes, olives)
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Fruits (oranges, grapes, bananas, lime, lemons, blueberries, grapefruit, strawberries)
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Dairy that is lactose free (including hard cheeses like feta and brie)
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Proteins high in lean (beef, pork, chicken, eggs, fish)
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Gluten free pasta and breads
Stress relief
Reducing your stress can help reduce the frequency and severity of your symptoms, as stress can sometimes be a main cause of IBS attacks. It may be helpful to take a step back and see what could be causing the stress in your life. This makes it easier to try and eliminate or reduce them. Once you’ve identified your stress, there are a number of stress relieving activities you could try.
Some activities to try include:
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Physical exercise (walking, running, bicycling, swimming)
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Breathing exercises
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Yoga
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Meditation
Lifestyles more susceptible to IBS
While anyone can be susceptible to experiencing IBS symptoms, there are certain lifestyles that are more likely to attract it. Once you recognize that you fall within one of these lifestyles, you will be one step closer to taking control and alleviating your symptoms. However if you don’t relate with one of these lifestyles, and still find yourself struggling with IBS symptoms, it does not mean that you still can’t take control.
Easily stressed
Those who are easily stressed, are more likely to become susceptible to symptoms of IBS. Someone who is easily stressed may be experiencing stress on a regular basis, and the stress may be triggered by the smallest thing. They might be stressed due to outside factors out of their control, or inside factors within their control. This type of lifestyle would be susceptible to symptoms of IBS because IBS is the gut’s response to life’s stressors and constant stress can cause constant IBS.
WHAT CAN BE DONE
It’s important to remember that very little about our lives are totally certain, and while we have control over many things, we can’t control everything that happens to us. You can try to limit the amount of stress that is within your control by confronting it, or practicing mindfulness or meditation daily.
Social & food anxiety
Those who experience social and/or food anxiety, or have fear around food and/or being out around strangers, are more likely to become susceptible to symptoms of IBS. Someone who have social and/or food anxiety might also have large amounts of stress that accompany these feelings. They might experience their IBS symptoms right before they are about to go out or directly after. This type of lifestyle would be susceptible to symptoms of IBS because the stress of food and going out may be what triggers the IBS symptoms.
WHAT CAN BE DONE
If you find that social anxiety is contributing to your IBS symptoms, try to break down social situations that you find challenging into smaller parts. This can also be done if food anxiety is contributing to your IBS. Once you break those challenging moments down, work on feeling more relaxed on each part.
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There is no one-size-fits-all approach to dealing with IBS but by trying different combinations of diet, stress relief, exercise and mindfulness, you should be on your way to reducing your discomfort from symptoms of IBS. Finding a strategy that works may take time and experimentation. Once you do develop a routine that relieves symptoms, you'll have to keep it up in order to avoid future flare-ups.
Extra tips for IBS
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People with IBS can keep a symptom journal to figure out what triggers their illness and how best to avoid those triggers.
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It may be beneficial to increase your dietary fiber, drink plenty of water, and avoid soda.
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People with IBS often have normal bowel movements some days and abnormal ones on other days.
