Irritable Bowel Syndrome is a disorder that originates in the large intestine and usually comes with pain in the abdominal area, among other symptoms like cramping, bloating, distention, diarrhea, and constipation. Because this condition relates to food digestion, if you show signs of IBS or are diagnosed with the disease you should pay attention to your diet to help offset symptoms.
What are the Symptoms of IBS?
IBS affects females more than males and younger people more than older. However, both sexes of all ages deal with similar challenges due to the condition, some related to the digestive system, others not.
The symptoms presented classify the type of IBS the patient is dealing with:
- IBS-C – Most of your poop is hard and lumpy, and you experience abdominal pain and constipation.
- IBS-D – Most of your poop is loose and watery, and you experience abdominal pain and diarrhea.
- IBS-Mixed – You have both hard and lumpy bowel movements and loose and watery movements on the same day. This also works with abdominal pain and constipation.
- IBS-U – Your symptoms vary and are more challenging to determine.
What Causes Irritable Bowel Syndrome?
Though no direct causes are known for IBS, many link food and stress to triggering symptoms. Foods such as dairy, gluten, citrus fruits, or carbonated drinks may emphasize or ignite current issues.
When individuals with IBS have increased stress levels, they may notice an increase in the frequency and severity of their problems. As you experience anxiety, your body releases hormones that may trigger a gut response, affecting your overall health.
Having a registered dietitian with you to journal or track foods and stress factors could help you discover ways to offset anything affecting your IBS faster and more effectively.
Eliminating Nutritional & Emotional Possibilities
Everyone’s journey is unique – being patient and kind to yourself is important.
By taking these initial steps, you’re already on the path to understanding and addressing the potential nutritional and emotional factors influencing your overall well-being.
Track of your symptoms, when they show up and why
- What foods did you eat within the last hour or two?
- Any new drinks or foods?
- If a known food allergy exists, is there a chance of cross-contamination?
Identify potential patterns
- Do symptoms become apparent at certain times of the day or after a specific meal?
- What about irregular sleep patterns?
Practice stress-management techniques
- Deep breathing
- Yoga
- Outdoor walks
- Listen to music
- Count to 20 slowly, taking a breath between each
How Does a Dietitian Provide Treatment?
Managing your food intake is one way to control the condition’s effects best. Your dietitian can help determine which meal plan will work best for you. Here are some topics you might discuss when choosing your most healthy meal plan for your IBS.
Probiotics
Your dietitian will likely recommend a probiotic to help align the microbes in your gut for optimal function.
Supplements
While it is ideal for most of your nutrients to come from food, adding supplements helps when you cannot eat the necessary vitamins and minerals.
Exercise
Getting your body moving helps your digestion and reduces stress.
Meditation
Whether you pray or meditate as a daily routine, you will reduce stress and improve your health.
Low-FODMAP Diet
FODMAPs (fermentable oligo-, di-, monosaccharides, and polyols) force water through your digestive tract, leading to bloating. Since your body must ferment the food, the bi-product is excess gas. Bloating and gas are uncomfortable symptoms of a person with IBS, which a low-FODMAP diet reduces, decreasing the symptoms of IBS.
Foods to Avoid With IBS
Not everyone will react to the same foods. While most will have issues with common IBS triggers like caffeine, it is encouraged to journal foods and symptoms. Working through the process of elimination, you can also incorporate alternatives that will supply your body with the energy that it needs to sustain overall health and IBS symptom-free.
Common Foods to Avoid with All Types of IBS
Fried foods
Fatty foods
Dairy (especially if you are lactose intolerant)
Foods that contain Wheat and Gluten
Too much fiber – especially the skin of some fruits and vegetables
Chocolate
Carbonated drinks
