Author: Amy Pendleton Kay, MBA, RD, LD | Edge Nutrition & Dietetics
What is IBS?
Irritable Bowel Syndrome (IBS) is described as a group of symptoms affecting your digestive system (1). IBS can cause many symptoms and may feel different for different people.
Common complaints of IBS include (2):
Diarrhea
Constipation
Abdominal pain
Bloating
Gas
IBS is very common. It generally occurs more in females than males, and you are more likely to experience IBS symptoms if you are younger than 50 years of age (3).
What Causes IBS?
Unfortunately, we don’t really know what causes IBS. Some theorize IBS symptoms are related to the gut-brain connection (4). For more information on the Gut-Brain Connection, check out this article from the Cleveland Clinic.
We know our digestive system is involved in more than just digestion, and there is a connection between our gut and brain. This connection may be involved in the development of IBS symptoms. Other possible factors affecting IBS symptoms are stress, the gut microbiome, and infection (5).
Some evidence suggests the neurons in the gut may be overly sensitive, and this results in the body interpreting the heightened sensitivity as pain (6). There is also thought to be a genetic component to IBS (7).
IBS Symptom Triggers
Many factors can trigger IBS. For some, stress may trigger an uptick in symptoms while for others a lack of sleep may lead to problems.
Many people report that certain foods trigger symptoms. This too varies depending on the person. One food may bother you and cause uncomfortable symptoms while your friend with IBS can eat endless amounts of that food without any digestive upset.
Does IBS Ever Go Away?
IBS is considered a chronic condition, but it can be effectively managed. Symptoms may go and go, and the severity may vary. Through diet and lifestyle intervention, you can control your symptoms and improve your quality of life.
How Long Can an IBS Flare-up Last?
On average, an IBS flare-up lasts 2-4 days (8). IBS symptom flare-ups may vary by individual, and you can go into remission only to have symptoms surface again.
What to Eat for an IBS Flare-Up?
It is important to state that IBS is different for everyone, and what works for one person may not work for another. Different people have different triggers, but there are some commonalities.
The goal is to determine what triggers your symptoms. The best way to pinpoint your specific needs related to IBS is to work with a qualified registered dietitian.
Gentle Foods
If you are experiencing an IBS flare-up, you first want to limit foods you know have historically triggered symptoms. This could be a food you have successfully reintroduced into your diet, but until the flare-up begins to subside, it is best to eat gentle foods and avoid trigger foods.
Foods like broccoli can be more difficult to digest, so temporarily limiting these types of cruciferous vegetables (especially raw vegetables) could be helpful during a flare up.
The following are examples of gentle foods you should consider eating during an IBS Flare-up:
Bananas
Eggplant
Sweet potato
Zucchini
Cooked carrots
Lactose-free yogurt
Hard or aged-cheeses
Rice
FODMAP
One dietary approach to controlling symptoms and managing IBS includes the Low FODMAP diet.
FODMAP is an acronym for the following:
Fermentable
Oligosaccharides
Disaccharides
Monosaccharides
And
Polyols
FODMAPs are simply different types of carbohydrates. It is thought certain carbohydrates may worsen some IBS symptoms because these sugars are not easily digested (9).
Not everyone has the same response to a high FODMAP food. Some individuals with IBS may tolerate many high FODMAP foods, so it is important to find out what you can tolerate so you don’t unnecessarily eliminate healthy foods.
If you are experiencing an attack of IBS symptoms, you first want to look at your food triggers. A registered dietitian can provide you with expert guidance on the Low FODMAP diet.
Probiotics
Probiotics may be helpful in controlling IBS symptoms (10). Probiotics are actually live microorganisms. Probiotics work in several ways, but they are believed to be beneficial in balancing the gut microbiome.
While probiotics can be obtained in supplement form, many yogurts also contain probiotics. A registered dietitian can help you determine whether a probiotic is right for you.
What Else Can I Do for an IBS Flare-Up?
While certain foods may trigger symptoms related to IBS, lifestyle and how you eat also matter. It is advisable to eat smaller meals, especially with an acute flare-up of symptoms.
Mindful Eating and IBS
You may also wish to practice mindful eating. Mindful eating has been associated with positive effects related to digestion (11). Eating mindfully can be as simple as allowing yourself enough time to enjoy a meal and chewing slowly.
Give yourself 20 minutes to sit down (ideally without distractions), and focus on your food. Remember to chew slowly; completely chewing our food can help with digestion because digestion begins in the mouth.
Eating mindfully helps us relax. Our digestive system works best when it is in a relaxed state. When we are in a heightened state, our body initiates the fight or flight reflex, and this slows our digestion.
Mindful eating involves taking time to focus on our meal rather than everything else. When we are watching TV or scrolling on our phones, we are not focusing on our food and eating mindfully.
Mindful eating helps digestion for several reasons including:
We are less likely to overeat when we eat mindfully
We are more relaxed, which promotes digestion
We are properly chewing our food
If you want to learn more about mindful eating, consider this convenient online course that will help get you started on the path toward mindful eating.
Reduce Stress
Psychological stress is related to IBS (12). The stress-IBS relationship goes back to the gut-brain connection. Managing stress and anxiety is an important part of managing IBS symptoms and flare-ups.
The severity of IBS is related to common mental health problems like depression and anxiety (13). When managing IBS, it is important to address acute and chronic mental health.
Improve Sleep
Everyone suffers from a poor night’s sleep from time to time, but for many, it becomes a chronic problem. Maybe your sleep troubles are related to stress or anxiety, or perhaps there are other reasons.
Developing good sleep habits can be important in managing symptoms. You may also need to develop and practice good sleep habits which include establishing a nighttime routine. Reducing screen time near bedtime and taking time to relax is also important.
Sleep disorders are common among those suffering from IBS (14). Practicing self-care, like prioritizing sleep, is an important step in managing IBS symptoms.
Participate in Physical Activity
Physical activity has been shown to have positive long-term effects on IBS symptoms (15). Physical activity does not have to include going to the gym. Moderate activity is beneficial to overall health.
Choose an activity that you enjoy, like walking around your neighborhood or park, and incorporate that habit into your self-care routine.
Final Thoughts
IBS is a common problem that can affect your quality of life. IBS may result in food sensitivities, constipation, gas, and other digestive problems.
Following a Low FODMAP diet is one way to manage symptoms of IBS. It is important to determine which foods trigger your symptoms rather than eliminating everything that might be considered high FODMAP.
In addition to diet, lifestyle factors like stress and poor sleep quality are also factors in IBS. Practicing self-care is an important part of managing your IBS symptoms and your overall health. Check out this blog post on women’s wellness for tips on self-care throughout middle age.
If you are struggling with IBS, it is important to consult a Registered Dietitian who can help you navigate your problems. A dietitian is uniquely qualified to guide you in managing diet and lifestyle changes that can lead to lasting improvement in your symptoms.
If you want more information on managing IBS, you can download this free starter guide, Conquering IBS: First Steps Guide.
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