Irritable bowel syndrome (IBS) is a common digestive disorder that affects the large intestine. It can manifest as a broad range of symptoms, many of which affect millions of people around the world. These can be uncomfortable, and range from abdominal pain and bloating to constipation, diarrhoea, low mood and more.
What causes irritable bowel syndrome?
The exact cause of IBS is unknown, but it is often the result of a combination of factors, including:
- Abnormalities in the intestine’s nerves, muscles and its immune system, which can cause abnormal colon contractions and an overreaction to stimuli
- Changes in the gut microbiota or the composition of bacteria in the gut; these changes can be caused by things like stress, antibiotic use, pollutants, eating ultra-processed foods and more
- Food sensitivities, such as lactose or gluten intolerance
- Stress and anxiety, both of which can worsen IBS symptoms
- Issues with the gut lining, such as increased intestinal permeability
- A genetic predisposition to the condition
How to deal with irritable bowel syndrome
To manage and help ease IBS symptoms, here are some of the tips I recommend my clients. Everyone’s experience with IBS is unique and there’s no one-size-fits-all approach to managing it, but all of these suggestions can help. Try them for a month and see how you get on.
Eat a healthy, balanced diet
Eating a diet that’s rich in whole, nutrient-dense foods – like fruits, vegetables, lean protein and healthy fats – can help reduce IBS symptoms. The fibre may initially instigate bloating since bacteria gets excited by it, but this will calm down and help to create a healthy, functioning microbiome in the long-term. Try to avoid processed and junk foods as much as you can – they do nothing good for IBS.
Identify your food triggers
It’s important to identify the specific foods that may be causing your IBS symptoms to flare up – everyone’s triggers are different. Common ones include dairy, gluten and high FODMAP foods. Excluding these for a period of time while simultaneously taking a gut repair formula (look for ones that include ingredients like glutamine and slippery elm) will help the gut lining repair itself if needed. You can then reintroduce the excluded foods slowly.
Address gut dysbiosis
A healthy gut microbiome is essential for overall health, and imbalances can contribute to IBS symptoms. Fermented foods are phenomenal at helping with this, so always include a daily dose of them, whether that’s kimchi or kombucha. You could also take a course of good probiotics or think about taking antimicrobial herbs or supplements, such as oregano oil, to help rebalance the gut microbiome.
Manage stress
Stress and anxiety exacerbate IBS symptoms. It is so important to find ways to manage it via your lifestyle. Techniques such as meditation, yoga, walking, grounding practice or deep breathing exercises can be super effective.
Support your digestion
Take digestive enzymes, incorporate bitter foods into your diet and stay hydrated to support digestion and in turn help improve your IBS symptoms. You might also consider taking apple cider vinegar in a little bit of water before you eat to stimulate the digestive juices and help the body efficiently break down foods.
