Prakhar Sen (name changed for anonymity), 34, was a passionate foodie. He loved trying different kinds of cuisines and travelled a lot just to be able to experience foods from all corners of the world. Almost every meal was an adventure for him, but sadly, a diagnosis with Irritable Bowel Syndrome (IBS) changed everything.
It all started when Prakhar experienced frequent abdominal cramps and persistent diarrhoea every time he had certain foods. There was not one thing or one ingredient he could pinpoint, but it happened for a long time, and that’s when he decided to consult a doctor. Much to his dismay, he was diagnosed with IBS, and he learnt soon enough that from then on, he had to be careful with what he ate and drank, and this in time caused a sense of fear in him.
While we often see the diseases for what they are and characterise them based on their symptoms, we often overlook the impact they can have on our minds. In this article, we will not only touch upon the physical impact of IBS on people but also the negative effects it has on people’s mental health.
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What Is Irritable Bowel Syndrome (IBS)?
IBS is a common gastrointestinal disorder that leads to a range of distressing symptoms, including abdominal pain or cramping, alternating episodes of diarrhoea and constipation, bloating, gas, and a lack of energy or fatigue. While the exact cause of IBS is unknown, several factors can trigger symptoms. These include prolonged stress, dietary habits and choices, such as the consumption of fatty or spicy foods, previous bacterial or parasitic infections, and the use of certain medications.
How IBS Leads To A Fear Of Eating?
Although IBS is a common condition, its symptoms can be very distressing and can affect people's mental health and impact their quality of life.
According to Dr Sreystha Beppari, Psychologist, Apollo Clinic, Viman Nagar, Pune, from indigestion and bloating after meals to prolonged periods of acidity, excessive gas, and persistent stomach irritation, all of these digestive issues can lead to severe anxiety and even panic around eating certain foods.
While you can't avoid hunger, the thought of certain foods affecting your gut and leading to uncomfortable symptoms can leave you in a state of confusion and stress, which further exacerbates IBS symptoms.
Over time, people may become so restrictive with food that the physical body can suffer from nutrition or vitamin deficiencies, says Dr Beppari, adding that chronic exposure to a stressful environment, be it stress in relationships or the workplace, along with an irritable gut, is a perfect recipe for mental/emotional distress.
Research suggests up to one-third of individuals who suffer from IBS also experience anxiety or depression, particularly related to food. A study in Nature Reviews Gastroenterology & Hepatology found that many people with IBS try strict diets to manage their symptoms, with over a third using several diets at the same time. Research shows that 25% of IBS patients report disordered eating. This concern over food can include not wanting to eat outside their home, fearing certain forbidden foods, and restricting their diet more than necessary—all contributing to worsened mental and digestive symptoms.
How To Manage Food-Related Anxiety If You Have IBS?
Speaking with the OnlyMyHealth team, Dr Bindoo Jadhav, Professor & HOD, K J Somaiya Hospital & Research Centre, says, “If you have food-related anxiety due to IBS, Cognitive Behavioral Therapy (CBT) is a proven option that helps you manage negative thoughts about food and teaches healthier ways to handle worry.”
Other therapy options, like Acceptance and Commitment Therapy (ACT), can help you accept your symptoms while focusing on living a meaningful life despite challenges, she adds.
According to the doctor, stress management is key since stress can worsen IBS symptoms.You can indulge in techniques like deep breathing, mindfulness meditation, or progressive muscle relaxation.
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Additionally, working with a dietitian who specialises in IBS can also help and improve symptoms.
We spoke to Edwina Raj, Head of Services - Clinical Nutrition & Dietetics, Aster CMI Hospital, Bengaluru, who shared that eating a balanced diet rich in vitamins, minerals, essential fats, and antioxidants can nourish the gut and reduce inflammation. Emphasising the role of a dietician, she explained how an expert can help identify and address nutritional deficiencies specific to IBS patients. Moreover, a dietician can personalise meal plans for both active IBS flare-ups and remission phases in collaboration with a gastroenterologist's recommendations.
How To Manage IBS?
While there is no cure for IBS, there are ways to manage the condition and avoid any new episodes. These include:
- Avoiding high-FODMAP foods (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) like onions, garlic, apples, and wheat
- Avoiding gluten, dairy products, fatty or fried foods, spicy foods, caffeine, and alcohol
- In IBS-Constipation, increase soluble fibre intake through foods like oats, psyllium husk, and certain fruits and vegetables.
- In IBS-Diarrhoea, reduce insoluble fibre found in whole grains and some vegetables.
- Avoid skipping meals and try to eat at the same time every day.
- Managing stress and exercising regularly
- Prioritising sleep
Conclusion
IBS is a common digestive condition, often triggered by certain foods. This can lead to food-related anxiety in those affected, impacting both their physical and mental well-being. Consulting with healthcare professionals, including both a gastroenterologist and a registered dietician, can help immensely. They can help manage both the physical symptoms of IBS and its psychological impact. Moreover, staying calm and managing your stress through relaxation practices can speed up recovery.