What to Know About IBS
IBS is estimated to affect one in five Irish people and is characterised by some distressing symptoms such as intermittent abdominal pain, bloating, flatulence, diarrhoea and constipation, or alternating episodes of both.
What is IBS and why do we get it?
IBS, or irritable bowel syndrome is a functional gut disorder. What this means is that when investigated, there is no physical or structural problem in the gut but there’s something not quite right with how it functions. It is often a diagnosis by exclusion - which can be frustrating for those experiencing these symptoms.
While it’s not fully understood what causes IBS - it’s possibly a number of interrelated factors that culminate in a person having an overly-sensitive gut. These factors can range from an imbalance of bacteria in the gut to genetics, diet and chronic stress. Some things might increase your likelihood of developing IBS such as food poisoning or travellers diarrhoea, where it’s been reported that there is a subsequent x4 risk of developing IBS in the following year.
Some of the symptoms of IBS as mentioned above are non-specific and can overlap with other disorders of the gut such as IBD and coeliac disease, which is why it’s important to link in with your GP if you’re concerned about the symptoms you’re experiencing.
Here are 5 things to consider that might help you alleviate some symptoms:
Food & Symptom Diary
A cornerstone of IBS management is identifying triggers that are specific to you. Some foods that can provoke, not cause symptoms include alcohol, caffeine, beans, dairy, high fat meals, onions, garlic, avocado, artificial sweeteners, spicy foods, a large meal or a large load of fermentable fibres. Binge eating these can cause symptoms in anyone but
those with IBS are more susceptible.
Keeping a diary can better help you in identifying what might be flaring your symptoms.
Also a point to note is that the low FODMAP diet is often recommended for people with IBS, but it is a complex diet that should be administered by a dietitian.
Fibre Intake
Fibre intakes that are too high or too low can cause diarrhoea, constipation and bloating. Another common issue is increasing fibre intake too quickly and without an increase in water intake.
Gut Diversity
We not only want to have an adequate fibre intake to feed our gut microbiota, but we want a varied intake of fibre-rich foods to allow for diversity of organisms in the gut. Think about incorporating all six plant-based food groups into the diet rather than getting your fibre intake from the same fruit and veg everyday.
Stress
Stress is a well known gut irritant and it’s common for people to experience issues with their gut in periods of high stress. Knowing when to slow down and take time for yourself can be one of the most effective ways to alleviate IBS symptoms for some people.
Eating Behaviour
The way we eat has a huge overall impact on our digestion. Eating too quickly or when stressed, not chewing food well enough, and the environment we eat in can all contribute to how well food is broken down in our gut. Take the time to eat without distractions and chew food into small pieces to help aid the digestive process.
