Irritable Bowel Syndrome (IBS) holds a significant presence in the UK, being the most prevalent disorder of the digestive system. It's estimated that up to one-third of the population in the UK encounters symptoms associated with IBS, according to Guts UK. This widespread occurrence underscores the importance of understanding and addressing the challenges posed by this condition, both for individuals affected and for healthcare professionals seeking to provide support and management strategies.
Dr Alexis Missick, GP at UK Meds shares her top tips on looking after your gut health and coping with IBS.
What is IBS?
Irritable bowel syndrome (IBS) is a chronic medical condition that causes a person to experience stomach upsets, particularly in relation to certain foods. Symptoms vary but largely involve diarrhoea, constipation, gas, bloating and stomach cramps and these can be managed and reduced with effective IBS medications. Every person is different so it’s important to learn your own illness and patterns, perhaps by keeping a diary.
What causes IBS?
The actual cause of IBS is still unknown, although it’s been linked to things such as food passing through your gut at the wrong rate, stress, oversensitivity in the nerves in your gut or a family history of the condition. Some studies suggest that it’s due to the colon being hypersensitive, so that the muscles spasm instead of producing slow rhythmic movements.
Another theory is that it’s all about the chemicals that the body makes, including serotonin and gastrin, and how they affect the signal between the digestive system and the brain. IBS is also more prevalent in women than men, leading some to think that hormones play a role, but no studies have backed this up so far.
Because the cause has proved hard to pinpoint, there is no specific test that a doctor can do to diagnose a sufferer with it, but because of the similarities in symptoms, they will first carry out tests to rule out conditions such as Inflammatory Bowel Disease (IBD) and coeliac disease.
How can I treat IBS?
Although there is no single treatment that works for everyone, nearly everybody with IBS can find a solution that works for them. They may not cure your Irritable Bowel Syndrome, but some IBS medications can be used to treat it effectively, reduce your symptoms and allow you to go about your normal daily life.
A large part of living with Irritable Bowel Syndrome and managing the condition is learning what your triggers are. These differ greatly from person to person and include everything from foods to medicines to emotional stress. Figuring out what these are and avoiding them as best you can, will ease your IBS symptoms significantly.
If you have IBS, regardless of what your triggers are, it’s also wise to be careful with your food. This means cooking homemade meals using fresh ingredients, avoiding spicy, fatty or highly processed foods, and being cautious with fresh fruit, tea and coffee.
Which foods trigger IBS?
Dairy
A lot of people with IBS are lactose intolerant, which means that eating dairy-based food can worsen symptoms and cause diarrhoea. Thankfully, it’s easy to find lactose-free alternatives of most (if not all) dairy foods you might use when cooking, so you won’t need to feel like you’re missing out.
Garlic and onions
These two versatile vegetables are the base of most great recipes and are wonderful at adding flavour to your food. However, they can be difficult for your intestines to break down which can cause trapped wind and painful cramping. This is usually worse with the raw versions of garlic and onion but the cooked versions can still be triggers for those with IBS.
Gluten
Gluten is a protein that is present in a number of different grains (like wheat, rye and barley), and a lot of IBS sufferers are also gluten intolerant. Luckily, there are now so many gluten-free options available that this shouldn’t restrict your diet too much, but just be careful to check food labels or menus and opt for gluten-free Yorkshire puddings if you find that gluten is a trigger for you.
Broccoli and cauliflower
These tree-shaped vegetables are not the easiest to digest, even for people without IBS. So if someone with IBS eats them, that tricky digestion can result in trapped wind and constipation. Grating these vegetables can help, but a lot find that cutting them out altogether is best.
Insoluble fibre
Fibre can be broken down into soluble and insoluble categories, with the latter causing (or worsening) diarrhoea in a lot of IBS sufferers. However, you shouldn’t cut fibre out completely, as it adds healthy bulk to your diet and helps to regulate digestion. Aim for soluble fibres by serving vegetables like carrots and parsnips with your dinner.
Chocolate
Most people know that chocolate is high in sugar, but not everyone realises its concentration of caffeine. Pair the two together and you’ll find that chocolate causes constipation for a lot of IBS sufferers. However, a lot find that vegan chocolate is more tolerable.
Drinks to avoid
Caffeine
Caffeine is a stimulant and while the main perception is that it stimulates your brain, it also stimulates your intestines. This can cause diarrhoea, so when IBS sufferers need a pick-me-up, you’re better off reaching for a small snack than a coffee.
Fizzy drinks
This one is a simple in-out phenomenon. Fizzy drinks are carbonated with air and as you drink them, you’re also taking in all that extra gas. And since what goes in, must come out, these drinks can cause bloating, trapped wind and constipation.
Alcohol
The way that the body digests alcohol, paired with the fact that it’s dehydrating and affects liver function, can affect the digestion of a healthy-bodied person. So for someone with IBS, the effects of a boozy night out can be troublesome. If you are drinking, try to make wise choices such as a spirit with a sugar-free mixer.
Beans/legumes
Beans and legumes are a great source of protein and are a leading staple for people following a plant-based or vegan diet. However, they can cause gas and bloating, which can lead to painful cramps.
Which foods should I eat?
For people with IBS, daily eating doesn’t have to be a minefield. Experts recommend following a low FODMAP diet in order to avoid triggering symptoms. FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) gets its name from a number of different carbohydrates, as the diet focuses on eating long-chain carbohydrates that your body will be able to absorb and digest properly.
This doesn’t mean you can’t eat fruits, vegetables, grains, proteins and anything else that you enjoy. It’s simply about making smarter choices in order to improve symptoms. And if changing your diet doesn’t help, then IBS medications should be able to.
