IBS Talk: Foods You Can Trust
What is IBS?
Irritable bowel syndrome (IBS) is a gastrointestinal disorder that affects the small and large intestines. IBS is referred to as a functional disorder. This means that there is nothing wrong with the actual structure of your bowel, rather the problem lies with how it works. While IBS can be uncomfortable and distressing at times, it does not permanently harm the intestines or lead to a more serious condition. There is no cure for IBS but it can be well managed so it does not interfere with your overall health and quality of life. Additionally, IBS doesn't cause changes in bowel tissue or increase your risk of colorectal cancer.
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IBS symptoms
It’s first important to understand what the symptoms of IBS are before you can begin to change your lifestyle habits to ease your IBS. No one has the same body, so the signs and symptoms of IBS may vary from person to person. IBS symptoms also vary in how many symptoms each person may experience, with some just experiencing one and others possibly experiencing them all. The most common IBS symptoms experienced include some of the following:
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Abdominal pain and cramping that are related to abnormalities in bowel movements, such as constipation, diarrhea, or both
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Constipation
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Diarrhea
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Alternating constipation and diarrhea
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Bloating and gas
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The urge to move the bowels, but an inability to do so
While these are all normal symptoms of IBS, there are additional symptoms that could mean you are experiencing something other than IBS. The following are symptoms to keep an eye out for:
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Rectal bleeding
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Iron deficiency anemia
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Unexplained vomiting
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Difficulty swallowing
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Persistent pain that isn't relieved by passing gas or a bowel movement
Causes & triggers
Functional gastrointestinal (GI) disorders such as IBS are problems with brain-gut interaction, which simply put is how your brain and your gut work together. Problems with brain-gut interaction may affect how your body works and may even be the cause behind your IBS symptoms flaring-up. Certain foods or situations can also trigger a flare-up of IBS symptoms, causing changes in bowel movements. Some people with IBS may even feel pain when a normal amount of gas or stool is in the gut.
There are certain causes and triggers that may be partially to blame for most IBS flare-ups. Some common causes and triggers of IBS are any or all of the following:
Muscle contractions in the intestine
The walls of the intestines are lined with layers of muscle that contract as they move food through your digestive tract. Contractions that are stronger and last longer than normal can cause gas, bloating and diarrhea. Weak intestinal contractions can slow food passage and lead to hard, dry stools.
Stressful life events
People exposed to stressful events, especially in childhood, tend to have more symptoms of IBS. However it is not just limited to those who experienced stress in their lives early on. But while stress may aggravate symptoms, it doesn't cause them.
Changes in gut microbes
Gut microbes normally reside in the intestines and play a key role in health. However those with IBS might be experiencing symptoms or flare-ups due to changes in their gut microbes, such as changes in bacteria, fungi, and viruses. It is also thought that the microbes in people with IBS might differ from those in healthy people.
Food
People who have food intolerances or sensitivities tend to have more IBS symptoms. Many people experience these worse IBS symptoms when they eat or drink certain foods or beverages, including wheat, dairy products, citrus fruits, beans, cabbage, milk and carbonated drinks.
Foods you can trust when your IBS gets bad
The first thing you need to know when tackling your IBS is that it is imperative to get rid of that fear of eating and to be able to relax, because anxiety will affect your gut. Next, you are going to want to weed out all of the foods that are the most problematic.
These are foods that contain gluten, dairy, soy, corn, and legumes. And while the rewards will likely pay off, avoiding all those possible triggers isn't necessarily easy. However, there are still good foods out there that you can eat and won’t distress your IBS any further.
Fermented foods
Fermented foods are packed with probiotics, which are good for your gut. One of probiotics' most important functions is their ability to outnumber and antagonize unwelcome pathogens in the GI tract. So in other words, they boost more of the good bacteria while fighting off the bad kind, helping bring your gut back to balance.
If you have SIBO though, which is an overgrowth of bad bacteria in the small intestine, you should not be filling up on fermented foods because then it can actually be uncomfortable for you to eat them.
Almond milk
Dairy is not kind to people with IBS, but that doesn't mean you have to live a life without smoothies, lattes, and ice cream. Almond milk is a great go-to milk replacement because it's widely available, affordable, and easy on the gut. However other nut milks and oat milk are also kind to your body. Just make sure to reach for the unsweetened kind to avoid extra sugar, which could feed the aforementioned pesky yeast-overgrowth problem.
Bone broth
There are a few reasons why bone broth is a great food for people with IBS. It's already in liquid form, so your stomach doesn't have to go through all the work of breaking it down. Bone broth is also an excellent source of collagen, and collagen can smooth your gut lining from the inside out the same way it does wrinkles in your skin.
Aloe vera
Aloe vera is known to help move things along digestively, which can really help those whose biggest IBS symptom is constipation. Aloe vera is almost entirely water and it’s soluble fiber, and foods that are soluble fiber help to bulk up stool.
However whenever you are testing anything new, whether you're nervous to try it or not, it is always bestto start small. If you try a shot of aloe vera and don't experience any gassiness or bloating, next time you can try a bit more and see how you feel.
How to tackle your IBS
Unfortunately there is no cure for IBS, and treatment is typically aimed at symptom relief. There are certain lifestyle changes that you can make that may help to relieve your IBS symptoms. Finding a strategy that works for you may take time and experimentation, so don’t give up if you don’t get symptom relief right away. Some general lifestyle changes you can begin to make are any of the following:
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Participating in regular physical exercise
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Cutting back on caffeinated beverages that stimulate the intestines
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Eating smaller meals
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Taking probiotics
Once you find what works best for you and your body, it’s best to begin to develop a routine so that your symptoms can begin to be relieved. You can also avoid flare-ups by starting and sticking to a routine that works for you. The following are more specific lifestyle changes and strategies that might help to alleviate your IBS symptoms:
Low-FODMAP diet
The FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) Diet focuses on eliminating certain types of carbs and sugars, as they are known to bring water with them through your bowels, resulting in more gas, bloating, and diarrhea. The principle behind the diet is to give the gut a chance to heal, and by cutting these from your diet, you are likely to see and feel a dramatic improvement in your symptoms.
Low FODMAP foods include:
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Vegetables (zucchini, tomatoes, lettuce, eggplant, green beans, cucumbers, potatoes, olives)
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Fruits (oranges, grapes, bananas, lime, lemons, blueberries, grapefruit, strawberries)
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Dairy that is lactose free (including hard cheeses like feta and brie)
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Proteins high in lean (beef, pork, chicken, eggs, fish)
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Gluten free pasta and breads
Stress relief
Reducing your stress can help reduce the frequency and severity of your symptoms, as stress can sometimes be a main cause of IBS attacks. It may be helpful to take a step back and see what could be causing the stress in your life. This makes it easier to try and eliminate or reduce them. Once you’ve identified your stress, there are a number of stress relieving activities you could try.
Some activities to try include:
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Physical exercise (walking, running, bicycling, swimming)
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Breathing exercises
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Yoga
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Meditation
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There is no one-size-fits-all approach to dealing with IBS but you can give your stomach a rest by weeding out any problem foods and filling up on these better foods. Additionally, by trying different combinations of diet, stress relief, exercise and mindfulness, you should be on your way to reducing your discomfort from symptoms of IBS.
Extra tips for IBS
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People with IBS can keep a symptom journal to figure out what triggers their illness and how best to avoid those triggers.
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It may be beneficial to increase your dietary fiber, drink plenty of water, and avoid soda.
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People with IBS often have normal bowel movements some days and abnormal ones on other days.
