This month I am focusing on Irritable Bowel Syndrome (IBS). Here in the UK it is IBS awareness month. As this is a condition that I experience myself, and which was one factor that led me to train as a nutritional therapist, I know from personal experience that it is possible to manage symptoms with diet and lifestyle changes.
Did you know that approximately 10-15% of the global population suffers from IBS? I had no idea before I looked it up. I suspect the real number might be higher, as it’s a condition that is generally diagnosed on symptoms rather than actual testing (as opposed to IBD or irritable bowel disease, which is usually diagnosed after tests such endoscopy).
Despite its prevalence, many people are unaware of the various underlying causes that contribute to this common gastrointestinal disorder. Understanding what triggers IBS is crucial. This is the first step in breaking free from your IBS symptoms. In this guide, I will explore the causes of IBS, including factors such as:
- diet,
- stress, and
- gut health.
My aim is to give you clearer understanding of how to identify your triggers and the steps you can take to mitigate symptoms.
What is IBS?
Irritable Bowel Syndrome (IBS) is a chronic condition that affects the large intestine, leading to a variety of digestive symptoms, including abdominal pain, bloating, gas, diarrhea, and constipation. The onset of IBS is often gradual, and symptoms can vary greatly from person to person. It is split into different subtypes, as we will see.
Understanding the Different Types of IBS
1. IBS-D (Diarrhoea-predominant): Characterised by frequent loose stools and urgency.
2. IBS-C (Constipation-predominant): Characterised by infrequent bowel movements and hard stools.
3. IBS-M (Mixed): A combination of both diarrhea and constipation.
Each subtype may arise from different causes or a combination of factors that one experiences.
Causes of IBS
Understanding the causes of IBS is the first step to managing the condition effectively. Some common factors that may contribute to the onset of IBS symptoms include:
1. Diet and Food Intolerances
Some foods can trigger IBS symptoms. These can be very individual, however for many people, these include:
- Dairy products
- Gluten
- Highly processed foods that contain artificial ingredients and preservatives.
Keeping a record of what you eat and your symptoms can help you identify your triggers. You can download my free symptom tracker here.
2. Gut Health and Microbiome
The gut microbiome plays a significant role in overall digestive health. An imbalance in gut bacteria may lead to inflammatory responses, which can exacerbate IBS symptoms.
Taking a good look at your diet is the starting point. Consuming high fibre foods, such as fruits, vegetables, and whole grains, can support the growth of beneficial gut bacteria. Some foods such as onions, leeks, Jerusalem artichokes, yoghurt (the plain live culture variety!) and oats are recognized as having prebiotic properties. Prebiotics provide ‘food’ for the bacteria in your gut that are essential for efficient digestion.
Probiotics can be helpful, but I would always recommend reviewing diet first before reaching for supplements.
3. Stress and Mental Health
There is a connection between the gut and the brain. It’s no coincidence that some people refer to the stomach as the second brain. And think of those cliché sayings: ‘butterflies in the stomach’, ‘gut instinct’ – these are essentially recognising that connection.
Stress, anxiety, and depression can significantly affect gut function. To digest effectively, the body needs to be in the parasympathetic (= rest and digest) nervous state. Many of us are routinely in a stressed state, when the sympathetic nervous state (= flight/flight/freeze), the subconscious brain diverts resources from the digestive system to the heart, lungs and muscles. This can contribute to digestive symptoms.
Stress management techniques such as mindfulness and cognitive behavioral therapy (CBT) can be beneficial in reducing stress and its impact on IBS symptoms. I have a recorded webinar on eating mindfully to give your digestive system the best possible chance to work efficiently – check it out here.
Exercise is also beneficial. Personally, when I experience IBS related cramps (which is unusual now, but if my stress levels are high are not unheard of), just going for walk can provide significant relief. Incorporating regular gentle exercise into your day can make a significant difference.
I will put a caveat here around intense exercise. It is known that high intensity exercise can cause and/or aggravate digestive conditions.
4. Hormones
Many women experience a worsening of IBS symptoms at particular times during their menstrual cycles. Ovulation and the onset of menses are times where IBS symptoms may become more severe. This is linked to the cyclical nature of oestrogen and progesterone. These hormones can affect gut motility and sensitivity. If there are foods that you notice as being particularly triggering, it may be worth avoiding them particularly at these times of the month.
Tracking your menstrual cycle against your symptoms will give you useful insights into any correlations. This can be really helpful for managing symptoms. My free symptom tracker is useful for this
For both women and men, cortisol, the stress hormone, is a major trigger. Managing stress levels is key to managing IBS. I experience my worst flare ups when my stress levels are high, and this is something that many other people experience too.
5. Other Medical Conditions
Chronic digestive conditions, such as celiac disease, gastroesophageal reflux disease (GERD), or autoimmune conditions can make it more tricky both to identify and to manage IBS.
It’s essential to work with a healthcare provider to rule out these conditions and ensure an accurate diagnosis. If you experience frequent unexplained vomiting, blood in the stool, sudden onset stabbing pain, or persistent diarrhoea, it is essential to consult your primary care doctor to rule out anything that requires medical attention.
Be Proactive
Learn to understand your own condition. You are best placed to know what your triggers and take steps to avoid them if you want to break free from your IBS symptoms. If you are away from home, plan in advance to make sure that you can access foods which you know are good for you. For example, if you know gluten is a trigger, book a gluten free meal if you are travelling. Much as you might like bread, avoid it.
I am running an online workshop on breaking free from you IBS symptoms on Wednesday 23rd April. It costs just £27, and you will learn the basic tools you need to manage your IBS. A recording will be available to all participants. You can find more information and book your place here.
So Now What?
Managing IBS is a challenge. The first step is understanding that there is no quick fix, and no short term diet will be effective. It is about long terms changes. As with all changes, sometimes you move forwards really easily, sometimes you may feel like you are moving backwards. By understanding your symptoms, identifying your triggers, and creating a support network, you are in a much stronger position to minimise your symptoms moving forwards.
It takes determination to stick with a new way of eating for the long term. It is a process that professional coaching and support with someone who understands the condition, and can make recommendations that help you achieve your goals can help with. Book you no obligation call with me to find out how I can help you. You can find more information on working with me here.
Managing IBS and breaking free from symptoms is a journey, not a destination, but with the right tools and information, you can achieve a happier, healthier gut and lifestyle. Let’s embrace this journey together and take those first steps towards digestive well-being!