Do you suffer from irritable bowel syndrome?
What is Irritable Bowel Syndrome (IBS)?
Irritable Bowel Syndrome is a gastrointestinal disorder that includes various symptoms such as abdominal bloating, intestinal pain, diarrhea or constipation, or both, and discomfort. You may have heard of it as spastic colitis.
There are 4 types of irritable bowel syndrome:
- Irritable bowel syndrome with constipation
- Irritable bowel syndrome with diarrhea
- Irritable bowel syndrome with mixed bowel habits (both constipation and diarrhea)
- Unspecified irritable bowel syndrome
Which population group is more likely to develop it?
IBS affects approximately twice as many women as men and is more commonly seen in individuals under the age of 45.
Symptoms of IBS:
Pain and discomfort (more frequent)
- Bowel disturbances
- Constipation
- Diarrhea
- Alternating constipation and diarrhea
- Bloating IBS is a chronic disorder, but its symptoms can come and go depending on the patient’s psychological state, exposure to cold, and the food they consume.
Causes of IBS:
- Physical causes (infections, intestinal bacterial overgrowth, heredity, food sensitivity from overconsumption of spicy or fatty foods, caffeine, and alcohol)
- Psychology – stress, anxiety, depression, post-traumatic stress disorder, panic disorders.
Diagnosing IBS:
The diagnosis is made based on the patient’s medical history (symptoms, family history, infections), physical examination, blood tests, or colonoscopy.
Diet and IBS:
Certain foods consumed can affect the symptoms of irritable bowel syndrome. Many people suffering from IBS notice that their symptoms worsen after a meal. They wonder if they have a food allergy or intolerance. It becomes more confusing when a particular food upsets them one day and has no effect the next, and this has to do with combinations, cooking methods, and how we feel on that day (fatigue, stress, anxiety).
How can my diet help with IBS symptoms:
- Consuming smaller quantities and more frequent meals and snacks throughout the day helps reduce symptoms as consuming large meals can cause cramps and diarrhea in individuals with IBS.
- Consuming foods low in fat and sugar and more balanced in carbohydrates and lean protein.
- Consuming dietary fiber such as whole grain rice, bread, pasta, fruits, and vegetables can help individuals with constipation but may not be as helpful for those with diarrhea. It is advisable to gradually incorporate dietary fibers into our diet (2-3 grams per day) if there are diarrhea symptoms to avoid gas, bloating, and diarrhea, ensuring water intake of 1.5-2 liters per day.
- Cooking meals on a grill, steam, or in the oven with little or no oil instead of frying or consuming ready-made meals.
- Taking probiotics either as a supplement or through our diet, such as probiotic yogurt.
- Preferring lactose-free dairy products and gluten-free foods.
- Opting for low-caffeine, low-alcohol, and low-sugar beverages – not too cold and not in combination with a meal whose effects we are unsure of.
- Spicy sauces or foods with many spices are better to be avoided.
- Limiting legumes or other foods that cause bloating or gas, depending on tolerance levels.
It is important to note that dietary changes should be made in consultation with a healthcare professional or a registered dietitian specializing in gastrointestinal disorders to ensure individualized recommendations and appropriate management of IBS symptoms.
Nicole Pileidi Clinical Dietitian – Nutritionist, MSc.