IBS – also known as Irritable Bowel Syndrome, is a disorder that affects around 10-15% of the global population, yet it often goes undiagnosed, leaving those suffering from it feeling rather discouraged and living with a rather low quality of life.
Symptoms of IBS are:
- recurring bloating,
- abdominal pain,
- digestive issues,
- irregular bowel habits and
- general gastro-intestinal issues.
The disorder is not yet fully understood, but it is believed that some of the causes can be stress, food sensitivities, anxiety or gut microbiome imbalances to name a few.
The management of IBS varies from person to person but it is worth going through the below checklist as a first line of approach to determine primary triggers.
- Keep a food and symptom diary to determine foods and emotions that may trigger symptoms
- A low FODMAP diet often helps to identify trigger foods. This needs to be done with the guidance of a dietitian as it is not a long term solution
- Some common food triggers are alcohol, caffeine, lactose, gluten, sweeteners, fried or very fatty foods as well as very high fiber foods.
- Stress management such as breath work, therapy, or any activities that help to reduce overall stress and anxiety are often very helpful in easing symptoms
- Improve overall eating habits in terms of how one is eating. From eating slower, chewing food well and not eating around distractions.
- Sometimes targeted supplements such as probiotics, fiber or other medications also yield positive results
In summary, it is important to take an individualised approach when dealing with IBS and being patient in finding what the individual’s triggers are. It is often underestimated how close the link between mental health and IBS flare ups is and understanding that the gut-brain axis plays a key role in the development of IBS is a big step in the right direction when it comes to the individuals management of the disorder.