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Understanding IBS

Writer's picture: Louise NobleLouise Noble

Updated: Jul 31, 2024


Navigating Life with Irritable Bowel Syndrome

What is IBS and Who Does it Impact?

Irritable Bowel Syndrome (IBS) is a chronic disorder affecting the large intestine, characterised by symptoms such as abdominal pain, bloating, and changes in bowel habits, which can include constipation, diarrhoea, or a combination of both. In the UK, IBS affects approximately 10-20% of the population, with women being twice as likely to be diagnosed as men (lucky us). The onset of IBS often occurs before the age of 50, but it can persist throughout adulthood, impacting one's quality of life.


The exact cause of IBS is not well understood, but it's believed to be a result of multiple factors, including genetic predisposition, abnormalities in the gut-brain axis, and alterations in the gut microbiome. Stress and emotional health also play significant roles in the exacerbation of IBS symptoms, highlighting the intricate link between mental and gastrointestinal health.


Day-to-Day Impacts of IBS

Living with IBS can significantly affect daily life. The unpredictable nature of symptoms can make social activities, work, and travel challenging. This can lead to a constant preoccupation with finding a bathroom or managing sudden pain, which in turn can cause anxiety and avoidance of certain situations. These limitations can strain personal relationships and hinder professional performance.


Moreover, the physical discomfort of IBS often coincides with psychological distress, creating a vicious cycle where stress exacerbates symptoms, which then increase stress. This interplay underscores the importance of addressing both the physical and emotional aspects of IBS.

It's essential to recognise when to seek medical advice. If you experience persistent changes in bowel habits, severe abdominal pain, or any alarming symptoms such as weight loss, blood in stools, or anaemia, it’s crucial to consult a GP. They may refer you to a gastroenterologist for further evaluation, which could include diagnostic tests such as blood tests, stool tests, or a colonoscopy to rule out other conditions.


Managing IBS: Diet and Supplements

Diet plays a crucial role in managing IBS symptoms. Although triggers vary among individuals, some common dietary adjustments can provide relief...

FODMAPs - (easy for you to say!) Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols are types of carbohydrates that can be difficult to digest, leading to bloating and gas. A low-FODMAP diet, which involves avoiding foods like onions, garlic, beans, and certain fruits, has been shown to reduce symptoms in many people. However, this is simply a restricted diet and does not address the underlying causes. It's never ideal to live on a restricted diet, so the goal is to return to a diet rich in all the nutrients needed.


Gluten - Some individuals with IBS may benefit from reducing or eliminating gluten from their diet, even if they do not have coeliac disease.


Fibre - While fibre is essential for digestive health, different types of fibre can have varying effects on IBS symptoms. Soluble fibre, found in foods like oats and fruits, can be more beneficial compared to insoluble fibre, which might exacerbate symptoms.

In addition to dietary changes, certain supplements can help manage IBS...


Probiotics - These beneficial bacteria can help balance the gut microbiome, potentially reducing IBS symptoms. Strains like Bifidobacterium and Lactobacillus have shown promise in clinical studies. Check out our other blog post to understand what probiotics are and how we can add them into our routine.


Peppermint oil - Known for its antispasmodic properties, peppermint oil can help alleviate abdominal pain and discomfort associated with IBS. However, it should not be recommended for people with reflux.


A nutritionist or dietitian can be invaluable in managing IBS. They can help identify food triggers, plan balanced meals that minimise symptoms, and ensure nutritional needs are met despite dietary restrictions. Consulting a professional can provide personalised advice and support, which is often more effective than a generic approach.


Sarah Cox, from Brighter Nutrition, is a nutritionist who specialises in IBS support. Following her own personal experience of the disorder, she has specialised in this area to support others on their journey. Sarah is planning on running an IBS support group over the coming months for anyone looking for support and direction from someone knowledgeable both personally and professionally.

Sarah Cox. Brighter Nutrition.




The Role of Exercise and Movement

Regular physical activity is beneficial for overall health and can also help manage IBS symptoms. Exercise stimulates normal contractions of the intestines and reduces stress, both of which can alleviate symptoms. Activities such as yoga and Pilates, which incorporate stretching and mindfulness, can be particularly effective in reducing stress and promoting gut health. One research article by Chey et al., published in the Journal of Clinical Gastroenterology in 2015, explores the potential benefits of yoga as a complementary therapy for managing Irritable Bowel Syndrome (IBS). The study supports incorporating yoga into a comprehensive treatment plan for IBS, alongside dietary changes, medication, and other therapies.


A study published in the American Journal of Gastroenterology found that participants who engaged in moderate to vigorous physical activity for at least 20 to 60 minutes three to five times a week reported significant improvements in their IBS symptoms compared to those who did not exercise.


IBS and Mental Health: A Path to Hope

The impact of IBS on mental health cannot be overstated. Chronic pain and gastrointestinal distress can lead to feelings of frustration, depression, and anxiety. It's essential to address these mental health challenges as part of a comprehensive IBS management plan. Cognitive-behavioural therapy (CBT) and other psychological interventions have been shown to reduce the severity of IBS symptoms by addressing the stress and anxiety that can exacerbate them.


Support groups and counselling can also provide emotional support and practical advice, helping individuals feel less isolated in their journey with IBS. Remember, seeking help is a sign of strength, not weakness.


Learning from other cultures can also provide insights into managing IBS. For example, populations in countries like Japan and India have lower rates of IBS. Their diets, rich in fermented foods, probiotics, and spices like turmeric, which has anti-inflammatory properties, may contribute to better gut health. Additionally, practices like mindfulness meditation and yoga, which are integral to many Eastern cultures, can help manage stress and improve overall well-being.


Prognosis - Living Well with IBS

We do not believe that there is no cure for IBS. It's really individual and is often about identifying the root cause of symptoms. If we look at IBS as an umbrella term for a group of symptoms, it is often the diagnosis given when the NHS gets to the end of its testing capabilities.


Many people find that they can manage their symptoms effectively through a combination of dietary changes, exercise, stress management, and, when necessary, medication. The prognosis for IBS is generally positive, especially with a proactive approach to lifestyle modifications and treatment. With the right strategies and support, it's possible to live a full and active life despite the challenges of IBS.


IBS is a complex condition that affects many aspects of life, but understanding its nature and implementing effective management strategies can make a significant difference. With empathy, hope, and a comprehensive approach, those living with IBS can navigate their journey with greater ease and confidence.


Best,

Louise & Nat

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