Spot your IBS triggers!

Irritable Bowel Syndrome (IBS) is an extremely common digestive disorder that affects millions of people globally. In fact, ^[1]in South Africa alone, over 4.6 million people are faced with the daily challenge of coping, managing, and treating IBS and symptoms related to this disorder. While the exact cause of IBS is still unknown, multiple factors play a role in contributing to it.

While some causes of IBS cannot be controlled such as genetics, medication side effects, or surgical operations, some triggers can worsen your symptoms. By avoiding these triggers, you should be able to reduce your episodes and severity of IBS flare-ups.^[2],^[3],^[4]

You may be at risk?

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), Trusted Source that females are twice as likely to have IBS symptoms than males.

IBS is also more likely to affect people who:

have a family member with IBS
indulge in unhealthy habits like skipping meals, binge or overeating, smoking, drinking too much alcohol, caffeine, energy drinks, skimping on sleep
indulge in unhealthy habits like skipping meals, binge or overeating, smoking, drinking too much alcohol, caffeine, energy drinks, skimping on sleep
have sensitivities or intolerances to certain foods such as wheat, gluten, cow’s milk or dairy products, gassy foods (beans, cabbage, sodas or fizzy drinks), artificial sweeteners, oils, condiments and spices
have sensitivities or intolerances to certain foods such as wheat, gluten, cow’s milk or dairy products, gassy foods (beans, cabbage, sodas or fizzy drinks), artificial sweeteners, oils, condiments and spices
have undergone abdominal, gynaecological, and pelvic surgery
have undergone abdominal, gynaecological, and pelvic surgery
with certain medical conditions such as
taking certain medications including laxatives, antibiotics, antacids, antidiarrheals, antidepressants, painkillers, and iron supplements

Understanding the symptoms

There are many symptoms that IBS can be identified by such as abdominal pain, stomach cramps; bloating; gas; bowel habits changes, constipation, and/or diarrhea. These can vary in severity and frequency from person to person. This indicates that the treatment of IBS will not be the same for everyone, however, changing certain habits often proves beneficialThere are many symptoms that IBS can be identified by such as abdominal pain, stomach cramps; bloating; gas; bowel habits changes, constipation, and/or diarrhea. These can vary in severity and frequency from person to person. This indicates that the treatment of IBS will not be the same for everyone, however, changing certain habits often proves beneficial

What to do & what to avoid with IBS

DO’s

DON’Ts

1. Regulate Mealtimes:Eating your meals at regular mealtimes can help regulate your system and alleviate your symptoms. Skipping meals or eating at abnormal times can often lead to acid production and worsen your symptoms.

2. Manage Your Portions:Eating smaller, more frequent meals makes breaking down the foods in your system much easier.

3.Hydration:Your overall health relies heavily on you hydrating and alleviating your IBS symptoms.

4. Find A Dietician:Finding and working with a dietician can help you effectively implement a suitable diet based on your IBS symptoms.

5. Add fermented foods:Some studies suggest that IBS sufferers can benefit from supplements and fermented foods such as yogurt, kefir, sauerkraut, kimchi, apple cider vinegar, and miso which contains live bacteria, some of which may be probiotic. However, it’s important to consult a healthcare specialist who can advise you on supplements and how they work.

1. Avoid Trigger Foods or Poor Eating Habits:Replace your trigger foods with alternatives e.g. gluten-free bread or lactose-free milk. Be sure to add dietary supplements when you are on a restrictive diet to avoid nutrient deficiencies over time.

2. Do not rush, delay, or skip meals. Hunger pains can occur when your stomach is empty, and your body wants food.

3. Do not eat big portions or heavy meals too quickly as this can lead to uncomfortable symptoms such as stomach pain, cramps, indigestion, gas, bloating, nausea, and acid reflux.

4. Don’t eat foods at opposite temperatures, such as ice-cold water and steaming hot soup, in the same meal.

5. Limit your intake of fatty, gassy, spicy, roughage, processed foods, caffeine, energy drinks, alcohol, and soda or fizzy drinks. These can either stimulate or irritate the digestive tract.

What more can you do beyond dieting?

Digestive herbs

Find & understand your triggers: Keep track & record all your activities including your eating diary, toilet visits, times, mood, and stress levels throughout the day, along with any symptoms experienced later. This can help you identify things that aggravate your symptoms.
Get regular exercise: Physical activity is the key to managing many health challenges, and IBS is one of those, benefiting greatly from a regular and frequent exercise schedule.
Sleep well: Don’t underestimate the importance of getting enough sleep. Like exercise, there are many other benefits to gain from this, including alleviating IBS symptoms.
Manage stress: Make time to rest or sleep and practice relaxation techniques like meditation and yoga to relieve your stress and regulate your digestive system.
Know your limits: Having self-control means you need to know when you need to listen to your body and stop or seek help, which is important in regaining work-life balance. If your triggers are food-based, then a dietitian may be able to help you with a proper diet plan and if stress-related, then talking to a friend, a counsellor or a therapist may help you work through the emotional issues surrounding your IBS symptoms. To manage your symptoms, getting enough rest is key.
Use supplements: You can also consider using natural supplements like Spasmopep ® Peppermint Oil or Spasmopep ® Digest capsules, to help manage IBS symptoms and alleviate digestive issues.

Lastly, stay positive! Taking control of IBS may require money, time, and effort. If one strategy doesn’t work, don’t give up! Move on and try something else. It’s all a bit of trial and error, as different things work for different people.

Disclaimer: This article provides general information and is not a substitute for professional medical advice.
Always consult with a healthcare provider for diagnosis and treatment of any medical condition.

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REFERENCES

Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021 Mar 9;13(3):886.
Ogobuiro, I., et al. (2020). Physiology, gastrointestinal. Available at https://www.ncbi.nlm.nih.gov/books/NBK537103/. Retrieved 25/10/2022.
Ford AC, Talley NJ, Spiegel BM, et al. Effect of fibre, antispasmodics, and peppermint oil in the treatment of irritable bowel syndrome: systematic review and meta-analysis. BMJ. 2008;337:a2313.
Shen YH, Nahas R. Complementary and alternative medicine for treatment of irritable bowel syndrome. Can Fam Physician. 2009;55:143-148.

Please note: The information contained on this website should not be used as a substitute for the medical care and advice of your Healthcare Provider.