Understanding Irritable Bowel Syndrome (IBS)
What is IBS
IBS is a condition that impacts the intestines, it includes a range of gut symptoms including issues with both motility (the movement of digested food through the intestines) and sensitivity (how the brain interprets signals from the intestinal nerves), resulting in symptoms such as abdominal pain, bloating, alterations in bowel patterns. Canada has one of the highest rates of IBS in the world, estimated 18% vs 11% globally (Lovell et al. 2012). However, it is thought that IBS often remains under-diagnosed.
There are 3 defined subtypes of IBS
- IBS-C: with predominant constipation (Bristol types 1 and 2).
- IBS-D: with predominant diarrhea (Bristol types 6 and 7).
- IBS-M: with both constipation and diarrhea (Bristol types 1 and 6).
For more information on these subtypes click here.
Tips that can help manage IBS symptoms
- Eat at regular intervals
- Avoid skipping meals or late-night eating
- Consider smaller meal sizes to ease symptoms
- Eat slowly, chewing thoroughly to help with digestion
- Limit alcohol intake to no more than two units per day and have at least two alcohol-free days per week
- Reduce intake of caffeine-containing drinks to no more than two mugs (three cups) per day
- Limit carbonated drinks
- Drink at least eight cups of sugar and caffeine free liquid daily
- Regular exercise
- Track symptoms to become of trigger foods
- Following a FODMAP diet can be helpful to identify trigger foods however this should be done under the guidance of a FODMAP certified RD.
Symptom specific strategies to experiment with:
Bloating and gas:
- Limit the amount of gas producing foods in your diet et; beans, some vegetables, sugar free mints and gum
- 1 tbsp of ground flax or a serving of oats may be helpful to include daily.
Constipation:
- Keep hydrated with at least 2L or 64 oz of fluid a day
- Gradually increase fiber intake to help soften stools and make them easier to pass
- 1 tbsp of ground flax daily
- Regular movement
Diarrhea:
- Keep hydrated with at least 2L or 64oz of uncaffeinated fluid a day
- Limit caffeine intake
- Avoid sugar alcohols - products containing sorbitol, mannitol and xylitol
- Limit intake of insoluble fiber
Probiotics
Some probiotic supplements can reduce symptoms for some people living with IBS. If you want to try a probiotic supplement, speak with your dietitian to help you choose with one to try. Typically we suggest taking the recommended dose daily for four weeks to see if symptoms improve, if they do not then you should stop. Some people also find benefit in taking fermented products such as kefir.
Summary
So many variables can impact symptoms for people living with IBS, including food and lifestyle triggers like stress. If you do want to experiment with something new we suggest adjusting one variable at a time to understand the impact it has on you.
If you want to explore this topic further please let your Constant Health DIetitian know!
For more information about IBS