Irritable Bowel Syndrome (IBS) is a common digestive issue that causes a variety of symptoms, including abdominal pain, changes in bowel habits like diarrhoea and constipation, bloating, gas, and heartburn. Several factors ranging from diet to stress to infections can lead to IBS. While there is no cure for the condition, early diagnosis can help manage the symptoms better and prevent them from recurring.
Speaking with the OnlyMyHealth team, Dr Chandrakant K, Consultant - Medical Gastroenterologist, Fortis Hospital, Cunningham Road, shares effective management strategies for IBS. These include:
Avoid IBS Trigger Foods
According to Dr Chandrakant, an unhealthy diet can disrupt gut bacteria and increase the risk of IBS. These include foods with high amounts of additives, processed foods, sugary treats, and saturated fats.
Additionally, foods like gluten, dairy, high-FODMAP foods, spicy, and fatty foods can trigger IBS flare-ups, the doctor shares, adding that drinks like caffeine, alcohol, and carbonated beverages should also be avoided or consumed in moderation.
Consume A Low FODMAP Diet
The National Institute of Diabetes and Digestive and Kidney Diseases recommends a low FODMAP diet for IBS patients.
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are short-chain carbohydrates that can cause stomach problems. A low-FODMAP diet involves temporarily eliminating certain foods that cause digestive issues. These include:
- Vegetables like lettuces, carrots, chives, fennel, eggplant, broccoli, zucchini, green beans, and baby spinach
- Fruits like strawberries, grapes, oranges, cucumbers, and kiwifruit
- Proteins like chicken, lamb, tofu, and eggs
- Fish like crab, lobster, salmon, tuna, and shrimp
- Fats like health cooking oils, pumpkin seeds, butter, peanuts, macadamias, and walnuts
- Starches, cereals, and grains, including potatoes, amaranth, quinoa, brown rice, tortilla chips, and popcorn
FODMAP foods to avoid
- Fruits like apples, blackberries, cherries, apricots, mango, pears, plums, and watermelon, or juice containing any of these fruits
- Vegetables like beans, cabbage, cauliflower, garlic, lentils, mushrooms, and onions
- Dairy products such as milk, milk products, cheese, yoghurt, custard, and ice cream
- Wheat and rye products
- Honey and foods with high-fructose corn syrup
Regular Physical Activity Is Crucial
Staying active is a great way to keep illnesses and diseases at bay, including IBS. Dr Chandrakant says that regular physical activity helps improve gut motility, reduce stress, and promote regular bowel movements. He recommends aiming for at least 30 minutes of moderate-intensity exercise per day.
Also Read: Expert Explains The Best Way To Treat Irritable Bowel Syndrome
Stress Management For IBS Relief
“Stress management techniques like meditation, yoga, and deep breathing exercises can help prevent IBS,” the doctor highlights.
He notes that these techniques reduce stress hormones, which can exacerbate IBS symptoms.
Regular relaxation practices like meditation, yoga, and visually guided imagination can help manage stress and reduce symptoms.
Sleep Is Essential
A 2018 study published in the Saudi Journal of Gastroenterology suggested a strong connection between IBS and sleep disturbances. After analysing 36 studies, researchers found that people with IBS were significantly more likely to experience sleep problems than healthy individuals.
The study noted an estimated 37.6% prevalence of sleep disorders in IBS patients.
A more recent review published in the journal Current Treatment Options in Gastroenterology found that people with IBS are more likely to have sleep problems.
Researchers highlighted that melatonin, a sleep hormone, might help improve IBS symptoms and suggested that improving sleep quality could be beneficial for people with IBS and other gut disorders. However, more research is needed to confirm this.
To improve your sleep quality, the Sleep Foundation recommends:
- Setting a strict sleep schedule
- Following a bedtime routine
- Forming healthy habits
- Optimising your bedroom for sleep
Bottomline
IBS is a common condition that cannot be cured but can be managed effectively. It is crucial to identify foods that trigger IBS symptoms and indulge in stress-relieving and sleep-improving strategies. Our expert also recommends exercising regularly to avoid unhealthy weight gain, which can again negatively affect IBS management.