Irritable bowel syndrome is a colon related disorder which causes discomfort in daily bowel movements. This could cause constipation or diarrhoea among other symptoms. Although it causes extreme discomfort sometimes, it is not life-threatening but it can be long-lasting condition which can affect your everyday activities. People often manage better with better lifestyle, diet and stress management.
What are the causes of IBS?
Exact cause of IBS is still unknown but some speculated causes are:
Diet- excess fibre, caffeine, alcohol, smoking, spicy food can all trigger IBS
Extreme stress/ people exposed to stressful situations
Bacterial infections. - Small intestine’s bacterial overgrowth can cause IBS.
Genetically poor gastro-intestinal health
Hormonal imbalance
Malfunction in bowel movements
Neurological conditions which could alter control of digestive system.
Post-traumatic stress disorder.
How can you identify IBS?
The most common symptoms of IBS include:
Abdominal pain/ discomfort – cramping in stomach which goes away after you have excretion.
Prolonged bloating/ flatulence
Constipation
Diarrhoea
Mucus in stool
While most symptoms are manageable with dietary and lifestyle change, one needs to see a doctor, if you see:
Unexplained severe weight loss
Rectal bleeding
Difficulty in swallowing food.
Persistent pain in the abdomen.
How to manage IBS?
Managing symptoms can help in managing IBS. You need to identify the triggers and eliminating these triggers from everyday life can help you lead a happy life.
What are the triggers for IBS?
Dietary triggers – you need to keep an eye out for certain foods like wheat, dairy products, oily foods, certain carbonated beverages, citrus fruits, goitrogenic vegetables like cabbage, cauliflower etc.
Stress can aggravate the condition.
Dietary management of the symptoms:
Early dietary management includes identifying and avoiding the potential triggers.
Insoluble fibre foods like fruits with skin and seeds; raw green vegetables like broccoli, cauliflower, cabbage or anything with the peel; whole nuts, whole grains. Excess fibre can cause painful bloating as it is difficult to digest.
Lactose foods like dairy – milk and milk products.
High fat foods like butter, cream, fatty food.
Spicy food.
Foods to include -
Low fibre foods like papaya, watermelon, orange, grapefruit, musambi, muskmelon, apples, pears.
Lean cuts of chicken, fish, eggs
Fully cooked white rice, wheat flour, rice flour, black gram flour.
Soaked and peeled almonds.
Stir fried/ boiled beet root, carrots, cucumbers, eggplant (brinjal), green beans, lettuce, okra (ladies’ finger), onions, peas, red or green pepper (capsicum), spinach, turnips, zucchini.
Apart from the above-mentioned dietary changes few lifestyle changes can help too.
Drink adequate water as it helps in easy bowel movements.
Avoid alcohol and smoking as it can take a toll on your digestive system.
Eat small and frequent meals instead of big meals which can help in easy digestion.
Avoid caffeine as it can worsen the symptoms.
Exercise regularly as it can help in improving blood circulation to your abdomen which can help in improving digestive health.
Maintain a food journal to keep track of what you eat and any symptoms you may experience to identify potential triggers and manage symptoms thereby.
References:
1. https://www.webmd.com/ibs/guide/digestive-diseases-irritable-bowel-syndrome#1
2. https://pubmed.ncbi.nlm.nih.gov/32026278/
3. https://www.medicalnewstoday.com/articles/37063#treatment
4. https://www.healthline.com/health/irritable-bowel-syndrome/common-symptoms#abdominal-pain
5. https://www.healthline.com/health/irritable-bowel-syndrome#ibs-medication