Irritable Bowel Syndrom (IBS) What Is It and How to Cure it

WellnessFood
Written By Sveva Clavarino

nordicclinic.se

Irritable Bowel Syndrome is a condition that affects the digestive system and approximately 10-15% of people in the world suffer from it. IBS affects individuals by altering their stomach because of repeated pain in the abdomen and changes in bowel movements. Painful symptoms such as: bloating, cramps, diarrhoea, constipation and gas can last from a few days, to weeks to months.

There is still no real cure for IBS, but lifestyle and diet changes have proven to significantly reduce its symptoms and ease chronic pain. People who suffer from IBS are therefore, highly recommended to follow a low FODMAP diet. FODMAP stands for: Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols that are short-chain carbohydrates and sugar alcohols that are not easily absorbed by the body, which result to cause severe abdominal pain and bloating.

Diets that include high quantities of these foods can lead to:

  • Abdominal Pain

  • Bloating

  • Constipation

  • Cramps

  • Diarrhoea

  • Nausea

    IBS Symptoms

  • Abdominal pain is undoubtedly the most common symptom of this condition. The pain is usually felt in the upper, middle and lower abdomen.

  • Increased pain after eating, followed up by bloating.

  • Cramping and diarrhoea after eating.

  • Decreased tension and pain after any bowel movement.

  • Severe IBS can also lead to: muscle pain, general fatigue and tiredness, brain fog, low mood, insonnia, anxiety and depression.

    TRIGGERS

  • Antibiotics

  • Food Intolerances

  • Lack of Sleep

  • Menstrual Period/ Pain

  • Poor Diet/ Large quantities of high FODMAP’s foods

  • Stress and Anxiety

    IBS CAUSES AND MENTAL HEALTH

    The real exact cause of IBS is still unknown. However, studies have proven that there is a strong correlation between the gut, the brain and the nervous system. Two of the main causes of IBS are in fact: gut dysbiosis (an imbalance in the gut bacteria), and high and constant levels of stress and anxiety. Not by chance, our brain that is linked to our gut, also known as our “second brain”, directly impacts our physiological processes such as: memory, learning and mood regulation.

    Therefore, if we have an inflamed gut, we will inevitably have an altered and negative mood. As a matter of fact, the distress that this condition can cause to patients, may lead to forms of depression as some people suffer from so much pain that this in turn leads them to: cancel activities, stop going out as they know that they cannot enjoy a restaurant, avoid going to work and meet their friends as the chronic diarrhoea and constipation gives them strong feelings of discomfort and exhaustion. Many people also feel restless and easily irritable when living with IBS, as this condition can be mentally and physically exhausting, leading to conduct a lower quality of life because of the pain and discomfort that it can cause.


    IBS TREATMENTS

    Changing your diet regime, will definitely play a key role in alleviating IBS symptoms. However, a change in your lifestyle will also allow you to feel a significant difference in your condition. Activities such as: yoga, meditation and physical activity if done on a daily or weekly basis, have proven to destress the mind and body and consequently, reduce bloating and cramping.

    Breathing exercises and cognitive behavioural therapy, have shown to treat IBS and improve people’s way of living with this condition. When it comes to gut problems, the mind the body and the soul must all be aligned to work properly as our gut is our second brain, and it will therefore, inevitably feel all of our emotions and feelings.

    In most severe cases, IBS can be treated with specific medications that will have to be prescribed from your local doctor, to help relieve pain such as: antispasmodics. Other quick fixes that should be considered while having strong IBS flare ups, focus on avoiding direct triggers such as: caffeinated beverages, alcohol, specific foods (fried, spicy and high FODMAP foods).

    Hot tubs and warm heating pads have also proven to release and ease tension in the stomach quite instantly. Natural remedies such as: acupuncture, daily probiotic intake and chamomile and peppermint tea have also shown to decrease IBS flare up symptoms.

FoodS to avoid WHEN YOU HAVE IBS SYMPTOMS AND FLARE UPS are

Animal Based Proteins

  • Cow’s Milk

  • Cheese (some of them)

  • Kefir

  • Ice-Cream

  • Yogurt

  • Sausage

Cereals

  • Barley

  • Cereals

  • Cous Cous

  • Kamut

  • Noodles (made from wheat)

  • Rye

  • Wheat

Dried Fruits

  • Cashews

  • Pistachios

DRINKS

  • Alcohol

  • Caffeine

  • Carbonated Drinks

  • Goat Milk

  • Kombucha

  • Oat Milk (up to 30ml is low in FODMAP, 125 ml is high in FODMAP)

  • Tea (some of them)

Fruits

  • Apples

  • Apple Juice

  • Apricots

  • Blackberries

  • Cherries

  • Figs

  • Goji Berries

  • Grapefruit

  • Mango

  • Nectarines

  • Peaches

  • Pears

  • Plums

  • Prunes

  • Raisins

  • Watermelon

Plant-based proteins

  • Baked Beans

  • Butter Beans

  • Chickpeas

  • Kidney Beans

  • Legumes

  • Lentils

  • Soybeans

Vegetables

  • Artichokes

  • Asparagus

  • Avocado (half avocado is considered high in FODMAP but 1/8 of avocado is considered low FODMAP. This means that if you are having severe IBS it is recommended to avoid avocados, but if you are not currently inflamed, a small portion of avocado on a weekly basis should not alter your gut).

  • Baked Beans

  • Beans

  • Beetroot

  • Broccoli

  • Black Beans (boiled and canned)

  • Brussel Sprouts

  • Cauliflower

  • Cabbage

  • Garlic

  • Hummus

  • Kidney Beans

  • Leeks

  • Lentils

  • Mushrooms

  • Peas

  • Onions

  • Shallots

  • Sweet Corn

FOODS TO INCLUDE WHEN LIVING WITH IBS AND WANT TO AVOID FLARE UPS ARE

ANIMAL BASED PROTEINS

  • Beef

  • Blue Cheese

  • Brie

  • Camembert Cheese

  • Cheddar

  • Chicken

  • Cottage Cheese

  • Feta Cheese

  • Ghee

  • Goat Cheese

  • Eggs

  • Lamb

  • Parmesan Cheese

  • Prawns

  • Salmon

  • Scallops

  • Seafood

  • Trout

  • Turkey

  • Tuna

  • White Fish

CEREALS

  • Basmati Rice

  • Brown Rice

  • Black Rice

  • Buckwheat

  • Corn Pasta

  • Corn Flour

  • Gluten Free Pasta

  • Millet

  • Oats

  • Polenta

  • Quinoa

  • Red Rice

  • Rice Noodles

  • Rice Cakes

  • Rice Crackers

  • Soba Noodles

  • White Rice

    DRIED FRUITS

  • Almonds (up to 10 almonds are considered low FODMAP, 20 or more result high in FODMAP)

  • Brazil nuts

  • Macadamia Nuts (up to 20)

  • Hazelnuts

  • Peanuts (up to 32)

  • Pecans (up to 10)

  • Pine Nuts (1 tablespoon)

  • Sesame Seeds (1 tablespoon)

  • Sunflower Seeds (2 tablespoons)

    DRINKS

  • Almond Milk

  • Coconut Milk

  • Hemp Milk

  • Lactose- Free Milk

  • Peppermint Tea

  • Soy Milk (made from soy bean protein is low FODMAP, whole soy bean milk is high in FODMAP)

  • Rice Milk

    fruits

  • Cranberry

  • Cranberry Juice

  • Lemons

  • Limes

  • Lemonade (homemade with no sugar)

  • Mandarin

  • Orange

  • Papaya

  • Passion Fruit

  • Pineapple

  • Raspberry

  • Strawberries

    PLANT-BASED PROTEINS

  • Tofu

  • Tempeh

    VEGETABLES

  • Bean Sprouts

  • Butternut Squash

  • Carrots

  • Celery

  • Chives

  • Chicory Leaves

  • Cucumbers

  • Edamame (up to 90g per serving)

  • Eggplant

  • Endive

  • Ginger

  • Kale

  • Pack Choi

  • Parnship

  • Pumpkin

  • Rocket Salad

  • Seaweed

  • Snow Peas

  • Spinach

  • Sweet Potato

  • Tomato

  • Tomato Sauce

  • Watercress

  • Zucchini

    IBS FRIENDLY RECIPES

SOBA NOODLES (GLUTEN FREE) WITH SALMON AND AVOCADO

RED RICE WITH TUNA AND MIXED VEGETABLES

Sveva Clavarino
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