Irritable bowel syndrome, or IBS, is a chronic or recurring series of gastrointestinal symptoms that often cause distress to those who have it. IBS is associated with a group of symptoms that affect the colon and small intestine. It is estimated that IBS affects 10% to 15% of adults worldwide. Although no specific cause is known, several factors can contribute to IBS, including genetics, certain mental disorders, food sensitivities or intolerances, infection, or a change in the type or amount of gut bacteria. Certain foods and stress can trigger symptoms; dietary changes, stress management, and a healthy, active lifestyle can help manage IBS.
Symptoms of IBS
Symptoms vary, but typically include one or more of the following:
- Abdominal pain
- Cramps
- Constipation or diarrhea
- Bloating
- Gas sickness
Your doctor may order medical tests to rule out other causes of these symptoms.
IBS triggers
People with irritable bowel syndrome have a sensitive intestinal tract where stress and diet can play a role.
- Stress. The colon contains nerves that connect to the brain. For people with IBS, stress can stimulate spasms in the colon, causing discomfort and pain.
- Diet. Some people with IBS find that symptoms worsen after eating large meals or high-fat foods. Specific foods can also trigger symptoms and can vary from person to person.
Changes for the better
The best way to manage IBS can be highly individualized. It is important to understand what may be causing episodes of discomfort and then work to eliminate or minimize them. While medication, stress management and probiotics can help, eating habits should also be a focus because they can have a significant impact. Some simple changes in the way you eat can provide relief and reduce future flare-ups.
- Establish regular eating habits. Eating your meals at the same time each day can help regulate your bowels.
- Eat small, frequent meals instead of large ones. This will ease the amount of food moving through your intestinal tract.
- Focus on a healthy eating pattern, including sources of dietary fiber. Try whole fruits, vegetables, beans and whole grains including oatmeal, brown rice and whole grain bread. Make changes slowly. Fiber helps move food through your gut, but it takes time for your body to get used to eating more. Adding too much too quickly can result in gas, bloating and cramping.
- Drink enough fluids. Fiber draws water from your body to move food through your gut. Without enough water and fluids, you can become constipated.
- Be careful what you drink. Alcohol and caffeine can stimulate your intestines, which can cause diarrhea. Artificial sweeteners that contain sugar alcohols, such as sorbitol, mannitol and xylitol, can also cause diarrhea. Carbonated drinks can produce gas.
- Consider FODMAPs. Fermentable, oligosaccharides, disaccharides, monosaccharides and polyols – these short-chain carbohydrates are found naturally in many of the foods we eat. They may be poorly absorbed in the intestines of people with IBS. A registered dietitian nutritionist can help determine if there are high-FODMAP foods you may be sensitive to and if a changed eating pattern is right for you.
- Identify problematic foods and eating habits. Recording your daily food intake in a food diary during flare-ups can help you figure out which foods are contributing to IBS symptoms.
How an RDN can help
ONE registered dietitian nutritionist can help you manage irritable bowel syndrome by developing an individualized eating plan. An RDN will work with you to identify which foods and habits may be causing you anxiety and review healthy eating strategies to help you manage your symptoms, along with other forms of treatment if needed.
