Irritable Bowel Syndrome- Is This You?

Written By Glow Nutrition

Irritable bowel syndrome (IBS) is one of the most common gut disorders globally with estimates that it affects 1 in 10 people![1] IBS is an umbrella term to describe many symptoms related to the gut. While global prevalence may vary, the impact to individual’s lives related to quality of life and cost is comparable.

For many years IBS was seen as a gut motility condition. However more recently, and based on growing evidence, a more comprehensive picture of IBS has emerged. This includes the involvement of the gut-brain connection which helps to explain the symptoms described in IBS from altered bowel movements, abdominal pain, anxiety and depression.[2]

Why is it on the rise?

An increase in processed food consumption, imbalances in our gut bacteria or microbiome, stress, poor digestion due to lifestyle factors (like eating on the go), lacking nutrients and digestive juices, an increase in our exposure to toxins like plastics and pesticides, changes in farming practices impacting foods…. and the list likely goes on!

Interestingly, research has shown IBS prevalence to be low in developing countries. While studies have also shown increasing rates in those countries which have adopted a more westernised diet and lifestyle[3].

In terms of epidemiology, IBS is approximately twice as common in women then in men. While IBS occurs in all age groups, 50% of patients first report having symptoms before the age of 35 years.[4]

Symptoms

As already mentioned, IBS is an umbrella term for a collection of symptoms related to digestion. The specific symptoms and their severity can vary widely from person to person.

However common symptoms include:

-          Bloating

-          Food sensitivities for example to gluten, wheat, dairy

-          Stomach pain, cramping, discomfort

-          Anxiety

-          Depression

-          Fatigue, lack of energy

-          Constipation, diarrhoea or fluctuating between the two

-          Burping, wind

-          Heart burn

-          Brain fog

-          Not feeling like you have fully emptied after a bowel movement

-          Mucus in stool

Types

When it comes to working with clients with IBS, it is a matter of taking a thorough case history to understand the symptoms that they have been dealing with. IBS is often classified into 3 main groups depending on the predominant bowel habit:

IBS with Constipation (IBS-C)

  • Stomach pain or discomfort

  • Infrequent bowel movements, mainly hard or lumpy stools

  • May feel have not fully emptied after a bowel movement

IBS with Diarrhoea (IBS-D)

  • Stomach pain or discomfort

  • Frequent bowel movements, mainly loose or watery

  • May be an urgency to pass stool

Mixed IBS (IBS-M)

  • Stomach pain or discomfort

  • A combination of both constipation and diarrhoea, alternating periods between the two types

Potential causes                                  

Working with a nutritionist can be really helpful when it comes to unravelling what might be going on for you. A nutritionist or other healthcare professional can help to assess and understand what might be at the root cause of your IBS. The reason for this is because it’s important to understand what is going on at a mechanistic level within the gut and body. In combination with comprehensive stool testing (including looking at the gut bacteria or microbiome but also other markers of digestion), taking a thorough look at your diet, lifestyle, medical history as well as other symptoms in the body is important to order to fully understand what systems might be under stress and out of balance.

Some of the potential underlying causes that can fuel IBS symptoms include: imbalances in the gut bacteria, SIBO (small intestine bacterial overgrowth), infections like yeast overgrowth, a lack of digestive enzymes, alterations in the communication between the gut and the nervous system & brain, nutrient deficiencies, heavy metal toxicity, gut lining permeability (also known as leaky gut), gluten sensitivity and other food intolerances.[5]

What you can do about it

When working with clients there are a number of ways to support IBS depending on your individual symptoms, diet and lifestyle. When it comes to diet choosing a minimally processed diet is key. Removing as much packaged, processed foods as possible- mainly those with ingredients that you don’t recognise or that sound like chemicals. Many food additives, sweeteners, and processed seed oils can wreak havoc on our gut. Increasing the nutrient density of our diet is important- choose a range of colourful fruits and vegetables (aim for 8-10 portions per day), good quality extra virgin olive oil, a variety of nuts & seeds, good quality animal protein and fish, probiotic-rich foods and grains like quinoa, buckwheat and wild rice. Eating in this way will ensure variety of plant sources needed to support gut bacteria diversity and help to provide the nutrients and fibre needed for a healthy gut.

Ultimately comprehensive gut testing is important to take out any guess work! Testing is an important part of my practice when working with IBS clients as well as the 5R approach. Stool testing can help to give insights into any bacterial imbalances, assess gut inflammation and any issues with digestion and absorption.  The 5R approach involves a specific period of removing anything irritating the gut, rebalancing the beneficial bacteria, replacing any lacking digestive juices, support repair of the gut lining, and rebalancing lifestyle factors.

Ultimately gut issues can be really frustrating, and I can relate! Being a sufferer myself for many years & having worked with numerous clients, I understand the frustrations and impact IBS symptoms can have on quality of life. But there is hope, I have seen the changes in myself and with my clients! When we address the root cause amazing things can happen! Curious about how I can help? Get in touch today for a free 30min call.

G x

Glow Nutrition
Previous

How To Look After Your Gut This Christmas
Next

Beat The Bloat