Irritable bowel syndrome (IBS) is a common chronic digestive disorder. In someone who suffers from IBS the regular movement of food and gas through the colon causes abdominal pain and cramping, diarrhea or constipation (often alternatingly), gas and bloating, and mucus in their stool.
The disease affects twice as many women as it does men and most commonly starts in early adulthood.
The severity varies from one person to another. Some have such severe symptoms that it affects the quality of their sleep, work, and life in general, while others experience only mild symptoms that come and go. Symptoms may change over time.
The exact cause of IBS isn’t yet known.
The factors that appear to play a role in IBS include:
- Changes in bacteria in the gut (microbiome) and bacterial overgrowth. According to research, the gut bacteria of people with IBS may differ from those of healthy people with IBS, while the disease may also be associated with bacterial overgrowth (a surplus of bacteria in the intestines).
- Nervous system. Poor signaling between the brain and the intestines can cause your body to disrupt the normal digestive process and result in pain, constipation, or diarrhea.
- Inflammation in the gut. Some people who suffer from IBS have a higher number of immune-system cells in their intestines, an immune-system response associated with pain and diarrhea.
- Muscle contractions in the intestine. Unusually strong and long contractions of the muscles which line the walls of the intestines can cause gas, bloating and diarrhea while weaker than usual intestinal contractions can the passage of food and result in dry, hard stools.
- Infection. IBS can develop after a severe case of gastroenteritis (diarrhea) caused by a virus or bacteria.
Common triggers of IBS include:
- Stress. The majority of people with IBS experience worse or more frequent symptoms during periods of increased stress.
- Food intolerances. Although IBS is rarely caused by a food allergy, many IBS sufferers’ symptoms worsen when they eat or drink certain foods and beverages, including beans, cabbage, citrus fruits, dairy products, and carbonated drinks.
- Medication. Some drugs can trigger IBS symptoms including antibiotics, tricyclic antidepressants, and medicines containing sorbitol (found in some common pain medications and cough syrups).
- Hormones. Since women are twice as likely to suffer from IBS and many women find that their symptoms worsen around and during their menstrual periods, hormonal changes may play a role.
Use these tips to prevent triggering IBS symptoms:
Eat a balanced diet
- Include plenty of fruits and vegetables in your diet, opt for plain, lean meat, chicken, and fish, use healthy oils and fats such as olive oil, and replace cow milk with, for example, almond milk.
- Create a regular eating pattern, control portion size, eat slowly and chew your food well.
- Keep a food journal to help identify the foods that do and don’t trigger symptoms. Your digestion and food triggers will differ from those of others – foods that you may tolerate can trigger symptoms in others with IBS.
- Stay away from processed foods, preserved and smoked meats, bacon, sausages, and fish, fatty foods, lentils and peas, dairy products, sugar, artificial sweeteners, alcohol, caffeine, carbonated drinks, spicy foods, and grains that contain gluten such as barley, rye, and wheat.
- Avoid eating food while its either very cold or very hot.
- Do not eat while you are experiencing stress or anxiety.
- Avoid foods and drinks that may cause dehydration or diarrhea and those that increase intestinal gas (some legumes and vegetables like broccoli, Brussels sprouts, cabbage, and cauliflower).
Learn to manage stress
Consider and try different stress management techniques to lower your chance of flare-ups. Breathing exercises, aromatherapy, counseling, as well as practicing mindfulness and/or sophrology are just a few examples.
Exercise regularly
Not only does exercise help your digestive system function properly, but it also reduces stress. Regularly schedule time for exercise, however simple, and even if for just 10 minutes at a time when you start.
Avoid cigarette smoke
Just like alcohol and caffeine, tobacco use also worsens IBS symptoms and in general, negatively affects almost all parts of your digestive system.
Always see a doctor if you experience any of the signs or symptoms of IBS.
Although there is currently no cure for irritable bowel syndrome, most people can lessen its symptoms by making simple changes to their diet and lifestyle as well as by learning to manage stress.
