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All You Need To Know About Irritable Bowel Syndrome (IBS)

irritable bowel syndrome

Irritable Bowel Syndrome (IBS) is an umbrella term for a long standing functional (relating to the function of) gut disorder that affects around 1 in 10 people worldwide. It is more common than you may think. It has now been recognized as the most common debilitating gastrointestinal disorder in the general population globally.

Classically, IBS manifests as abdominal pain or discomfort, that is relieved by passing stools or is associated at its onset. With an alteration in the stool frequency (either an increase or decrease) or a change in the appearance of the stool (to either loose or hard). There is still a lot that is being researched about this disorder, and although there is currently no cure, we can still manage the symptoms and live a quality full life!

What Causes Irritable Bowel Syndrome? 

While the main causative factors of this disorder are uncertain, it is considered to be caused by a play of numerous physical as well as emotional factors. Physical factors being lack of physical activity, improper dietary habits and poor sleep quality, coupled with a number of emotional stressors and impaired mental health. Research has shown that those who endure extended periods of stress, anxiety and depression, are more prone to experience IBS related symptoms & vice versa. However, people who consume high doses of antibiotics or antidepressants, are more likely to experience this symptom complex.

What Are Its Symptoms? 

The symptoms of this disorder vary individually. They can range from constipation, diarrhoea, bowel movements that are alternating between constipation and diarrhoea, bloating and abdominal pain/discomfort. Symptoms can be exacerbated on intake of certain foods and drinks, called ‘triggers’ or on days that the individual is experiencing poor sleep or excess mental pressure.

Note: If you are experiencing any other symptoms such as unexplained weight loss, blood in the stools, a prolonged change in bowel movements for 6+ weeks or have a family history of bowel cancer, consider consulting your General Practitioner.

How Can It Be Managed? 

Diet and Lifestyle

  1. Keep a Symptom diary to help identify potential trigger foods
  2. Practice Mindful eating: Eat slowly without any distractions like television or mobile phones
  3. Yoga and Physical Exercise can help reduce stress and some symptoms. It also aids in maintaining a healthy weight status.
  4. A varied diet is the key to microbial diversity. Having a balanced meal with foods from different food groups helps maintain gut microbiota
  5. Limit fruits to 3 portions/80g a day. This is because of the fiber profile of fruits that may interact with gut mobility
  6. Probiotics may improve symptoms, yet an individualised approach is needed

Food and Drinks

  1. Avoid long gaps between eating. Regular meal timings and controlled portion sizes prevent symptoms from exacerbating
  2. Consume lots of fluids, approx 6-8 glasses a day. However, limit fizzy drinks
  3. Spicy foods can irritate the gut lining, especially if used with highly flavoured ingredients such as too much onion and garlic. Limit them! 
  4. Caffeine should be reduced to less than 3 cups a day (tea/coffee)
  5. Reduce Alcohol intake to 30-60ml or even lesser per week
  6. Resistant Starch is seen to exacerbate symptoms. Reduce the intake of cooked and cooled carbs like frozen pizza/cold pasta, day old boiled potatoes, etc. or refined wheat flour products like bakery products 

We hope this article helps you manage Irritable Bowel Syndrome. Do leave your thoughts in the comments below and share this article with someone who needs to read it! For more on living a healthy lifestyle, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

To get the right guidance for lifestyle issues such as IBS, Subscribe or Renew your GOQii subscription now: https://goqiiapp.page.link/wssu

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Best Foods To Alleviate Irritable Bowel Syndrome

irritable bowel syndrome

Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder making mealtimes a challenge for many people. With such a condition, you may notice that certain foods trigger uncomfortable digestive symptoms like irregular bowel movements, cramping, gas, bloating, diarrhea or constipation. It’s no surprise that living with IBS can have a significant effect on a person’s quality of life.

While there are foods which help prevent the symptoms of IBS. Everyone, responds to food differently. One has to be their own food detective by recording their intake and symptoms so as to rule out trigger foods that your gut may not be able to handle easily. 

Foods Which Help Alleviate Irritable Bowel Syndrome 

Here is a list of food you can stock as they are gentle on your system. You can use them to create satisfying, healthy meals and snacks without upsetting your stomach. 

  1. Cooked Vegetables: Vegetables are high in fiber and may worsen symptoms for IBS in some people. But cooked vegetables are safe to eat as cooking makes them easy to digest. Eggplant, carrots, sweet potato, yam, broccoli, bell pepper, potato, zucchini, baby spinach, pumpkin, bottle gourd, green beans and celery in cooked form with some added herbs like basil, coriander, mint, ginger, lemongrass, rosemary, parsley and thyme enhance flavor and are safe to eat for most people.
  2. Fruits with low Fructose: Fructose in fruits can cause discomfort if you have Irritable Bowel Syndrome. So choose low fructose fruits like banana, blueberry, cranberry, kiwi, strawberry, lemon, lime, raspberry, pineapple and papaya. Make sure you don’t eat too many fruits at a time or you may overwhelm your body’s ability to absorb fruit sugars without fermentation.
  3. Gluten-free/Low Gluten Grains: People with IBS can safely tolerate gluten to some extent. Some gluten-free grains can be a great addition to a hassle free IBS diet.  You can enjoy rice, cooked oatmeal, quinoa, tapioca and millet every day without being worried about IBS flares.
  4. Eggs: can easily be a part of your breakfast, lunch or dinner. However, some people report sensitivity with protein in egg whites or fat in egg yolk, but for most people, they are easy to digest.
  5. Lean Meats: They are easy to digest due to low fat and negligible fiber content. They provide a good amount of protein.
  6. Fish: Being rich in anti-inflammatory omega 3 fatty acid, fish can be a great addition to your diet. Since inflamed gut may be a reason for your IBS, consuming fish can actually help. Good fish sources are anchovies, sardines, mackerel, black cod, herring, rainbow trout and salmon.
  7. Lactose-free Milk: Most people can handle small amounts of lactose found in dairy unless they have lactose intolerance. But if you have more than your intestines can handle, it may cause bloating and gas. Some lactose-free milk options can be used in such conditions like oat milk, rice milk and soy milk as an alternative to cow milk.
  8. Nuts and Seeds: are high in fiber, protein and omega 3 – which are good for overall health and your gut flora. They are especially good for IBS. You can add them to your salads, smoothies or oatmeal. Safer options in limited amounts for IBS are almonds, Brazil nuts, sesame seeds, flaxseeds, pumpkin seeds, sunflower seeds, walnuts, pine nut, hazelnuts, pecan and macadamia nuts.

Along with carefully choosing food that suits you, a healthy lifestyle with a low fat diet, regular exercise, managing stress and mindful eating often makes a great difference. Before you begin consuming any of the above foods, do consult your doctor, nutritionist or dietitian. 

For more information or tips to alleviate Irritable Bowel Syndrome, tune in to LIVE sessions by experts on GOQii Play within the GOQii App. 

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