Digestion plays a huge role in our overall health, and when something is off it can get in the way of our daily lives. Symptoms like abdominal pain, constipation, and diarrhea are very uncomfortable and downright inconvenient. One possible reason for these symptoms can be Irritable Bowel Syndrome (IBS), a condition that affects around 18% of all Canadians and 11% globally.
IBS is rooted in digestion issues and can be a result of nerves within the digestive tract overreacting to the digestive process. Read on to learn more about IBS, its symptoms, causes and how having a thriving gut microbiome can help.
Understanding IBS
IBS involves a variety of intestinal symptoms that tend to occur together. This includes abdominal cramping, bloating, diarrhea, constipation, and gas.
Why does this happen? Well, your digestive system and intestinal tract contain many cells that send signals to your brain to keep it informed on everything happening in the gut. This includes muscle contractions in the intestine, the breakdown of food during digestion, or stretching of the abdomen from gas. This communication also involves your gut microbiome, a collection of bacteria that live in the gut. A healthy microbiome ensures that the good bacteria keep the bad bacteria at bay, supporting digestion and nutrient absorption.
Those with IBS typically have poor signalling between the brain and intestines, which can be a result of a poor gut microbiome, an infection, or sometimes another factor. This results in your body overreacting to changes that happen during digestion, ultimately causing the symptoms mentioned above.
There are four main types of IBS and each type is characterized by a specific symptom.
- IBS with constipation (IBS-C) – This results in most of your stools being hard and lumpy.
- IBS with diarrhea (IBS-D) – This results in loose, watery bowel movements.
- IBS with mixed bowel habits (IBS-M) – This involves a combination of hard, lumpy stools and loose, watery bowel movements within the same day.
- Undefined (IBS-U) – People with this type of IBS typically have a variety of symptoms.
While some with IBS may experience severe symptoms that impact their day, others may only feel mild symptoms. It’s worth discussing your symptoms with a trusted healthcare professional if you notice a persistent change in your bowel habits.
What causes IBS?
Although the exact cause of IBS is not known, one possible cause may be having an overly sensitive colon or immune system. Additionally, the way your colon and digestive tract work within your body can also contribute to developing the condition and can vary depending on the individual. Some people may experience slowed or spastic movements in the colon, resulting in painful cramping. Others may have abnormal serotonin levels in the colon, which can affect motility and bowel movements.
Some people with IBS may also have a bacterial imbalance in the digestive tract. For example, changes in bacteria, fungi, and viruses that make up your gut microbiome can contribute to the development of IBS. In fact, studies show that the gut microbes in people with IBS might be different from those who don’t have IBS. This bacterial imbalance can be caused by a variety of factors including, poor diet, unhealthy lifestyle, and an overuse of medications.
There are also some risk factors that make us more prone to developing IBS. These include experiencing food poisoning, using antibiotics, and having anxiety or depression.
Treating IBS
More often than not, the key to managing IBS is learning and avoiding your triggers. These triggers can be factors such as stress and anxiety or foods in your diet.
Stress management
One study explains that the nervous system plays a role in regulating motility of the digestive system. This means that stress and anxiety can result in an overactive digestive system, which can cause an overly responsive colon. Ultimately this leaves us with the uncomfortable symptoms that we may experience with IBS.
Taking steps to learn your personal triggers for stress can help reduce the severity of your IBS symptoms. Your triggers can be something general such as a long day at work, or very specific such as a smell that reminds you of a situation you didn’t feel comfortable in. When you notice a trigger, try to take note of it to help manage your IBS symptoms.
Diet and beyond
The foods you eat can also act as physical triggers for an IBS flare-up. Certain foods have been known to trigger those with IBS. This includes:
- Beans
- Specific dairy products
- Onions
- Foods containing sorbitol, mannitol, or xylitol
- Certain fruits
- Some carbohydrate foods
Understanding which foods trigger your IBS symptoms can help you determine what to limit or eliminate from your diet. Try to keep a food journal with a list of foods you eat in a day and the reaction you had to them, if any. Learning about your body’s triggers can do wonders when it comes to IBS.
Additionally, eating foods that support your gut health such as those rich in probiotics can help better manage IBS. Since IBS symptoms are directly linked to your gut, supporting it with everything it needs to thrive can be very beneficial. Try incorporating fermented foods such as tempeh, sauerkraut, or kimchi – these foods are high in probiotics, which are beneficial bacteria that support the gut. Additionally, prebiotic foods like oats, bananas and apples, and flax seeds are also gut-friendly. Prebiotics act as food for the bacteria within your gut microbiome.
If these are not staples in your diet you can always turn to a probiotic supplement. Pro-Biotik IBS Support is designed to specifically help those with IBS. This formula contains Bacillus coagulans IS-2, a soil-based probiotic strain known for its use in managing and reducing symptoms of IBS such as stomach pain, bloating, constipation and diarrhea.
IBS symptoms can be uncomfortable and difficult to manage, especially when they get in the way of your daily life! But learning your body’s mental and dietary triggers as well as opting for a nutritious diet with probiotics can help reduce IBS flare-ups and manage the symptoms that come with it.
Sources:
Everything You Want to Know About Irritable Bowel Syndrome (IBS)
Irritable Bowel Syndrome
Irritable Bowel Syndrome (IBS)
Irritable Bowel Syndrome (IBS)
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