Irritable bowel syndrome (IBS) is a group of symptoms that occur together, including repeated pain in your abdomen and changes in your bowel movements, which may be diarrhea, constipation, or both. With IBS, you have these symptoms without any visible signs of damage or disease in your digestive tract.
Some common symptoms of IBS.
The symptoms of IBS vary between individuals and affect some people more severely than others. The most common symptoms of IBS are:
• Abdominal (stomach) pain and cramping.
• Diarrhea and constipation.
• Bloating and swelling of the stomach.
• Flatulence.
• Occasionally, you may experience an urgent need to move your bowels.
What are the risk factors for IBS?
Many people are likely to experience occasional symptoms of IBS at some point in their lives. However, the chances of developing the condition are greatly increased by:
• History of mental issues such as depression, anxiety, personality disorders, or abuse.
• Family history
• Under the age of 45
• Gender - as IBS is seen in more women than men.
What are some triggers for IBS?
Some food groups or products are more likely to cause IBS symptoms than others. The following can trigger symptoms of IBS:
• Gluten: Gluten is a group of proteins found in grains that may cause problems for some people with IBS. Grains containing gluten can include rye, wheat, and barley.
• Dairy: Milk and other foods that contain lactose, like cheese and ice cream, can cause gas and bloating in people who are lactose intolerant. Dairy products are the major cause of discomfort for IBS sufferers.
• Refined Sugars/Carbohydrates: Highly processed foods are filled with additives and preservatives. These foods can irritate your gut and trigger IBS symptoms.
• Spicy food: A 2008 study found that people with IBS have a greater number of pain sensors that react to a substance in chili peppers.
• Sorbitol and Xylitol: Sugar alcohols such as sorbitol, mannitol, maltitol, and xylitol are found in products such as candies, gum, mints, and even mouthwash. Since they are resistant to digestion, they often cause bloating and diarrhea in people with IBS.
• Other foods: Certain cruciferous vegetables, such as broccoli, and cabbage, can generate digestive discomfort. Alcoholic drinks are also a common trigger for people with IBS. Hence, both alcohol and the aforementioned food sources should be cut out of the diet of people battling IBS.
What are some supplements to consider?
A combination of several measures, including the intake of certain supplements, may help combat this medical condition. These include:
• Probiotics: Probiotics are “good” bacteria that may ease the belly pain and gas you get with IBS. Studies have shown there is potential for benefit, but more research is needed.
• Slippery elm: Slippery elm is known for aiding digestive health. In the treatment of IBS, slippery elm is said to be particularly useful in treating diarrhea, constipation, and digestive discomfort.
• Peppermint oil: Peppermint oil has been established as a safe, effective option for IBS relief. One study found that peppermint oil had about a 58 percent success rate for IBS relief, double that of placebos.
• Turmeric: Clinical studies have shown that thanks to certain active ingredients, turmeric is a potent anti-inflammatory and so thought to help reduce inflammation of the bowel.
What are some healthy foods for managing IBS?
Certain foods can help ease the symptoms of irritable bowel syndrome (IBS). They include food that is low in saturated fats, and vegetables, among others.
• Healthy fats: Certain varieties of plant foods, including walnuts, flaxseeds, hemp seeds, seaweed, algae e.tc. are wonderful sources of omega-3 fatty acids which have robust anti-inflammatory effects.
• Vegetables: People with IBS may generally tend to avoid eating certain vegetables, especially the sulfur-containing vegetables that cause gas.
Self-Care Tips:
Fermentable carbohydrates are foods that are common trigger of digestive issues and can cause symptoms like gas, bloating, and stomach pain in some people. These carbohydrates are called FODMAPS (fermentable oligosaccharides, disaccharides, monosaccharides and polyols). They are not absorbed well by the body. They are metabolized by intestinal bacterial to produce excess gas, which leads to belly pain, diarrhea and/or constipation. Foods that are low in fermentable carbohydrates could provide remarkable relief of gut symptoms.
Vegetables low in fermentable carbohydrates include bok choy, carrots, chives, okra, parsnip, radish, scallions, and sweet potato. Additionally, leafy greens such as spinach, arugula, and lettuce are low in fermentable carbohydrates.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this website are based upon the views of Dr. Walker and his experience. This product is not intended as medical advice nor to diagnose, treat, cure or prevent any disease. The information is likewise not to replace the advice of a qualified health care provider. The information provided herein is intended as a sharing of general knowledge only and is not intended to be, nor is it, medical advice or a substitute for medical advice. That being said, please consult your healthcare provider before using supplements or providing supplements to children under the age of 18. If you have or suspect you have, a specific medical condition or disease, please consult your healthcare provider.
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