Irritable Bowel Syndrome (IBS) is a common digestive disorder that affects millions of people worldwide. In simpler terms, IBS is characterised by symptoms like abdominal pain, bloating, gas, diarrhoea, and constipation, and can significantly impact an individual’s daily life. While the exact cause of IBS remains unknown, certain triggers have been identified that can exacerbate symptoms.
In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Dr Shrey Srivastava, General Physician, Sharda Hospital - Nodia, explained that understanding these triggers is important for managing the condition effectively.
Common Triggers Of IBS
Here are a few expert-shared triggers of IBS you need to know:
1. Dietary Triggers
Diet plays a significant role in IBS symptoms, and certain foods can trigger flare-ups. Common dietary triggers include:
High-FODMAP Foods: Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPs) are short-chain carbohydrates that are poorly absorbed in the small intestine, leading to gas and bloating. Foods high in FODMAPs include onions, garlic, beans, apples, and dairy products.
Fatty and Fried Foods: High-fat foods can stimulate gut contractions and exacerbate symptoms.
Dairy Products: Some people with IBS are lactose intolerant, making dairy a potential trigger.
Caffeine and Alcohol: Both substances can irritate the gut and contribute to symptoms like diarrhoea and cramping.
Artificial Sweeteners: Sugar alcohols like sorbitol and xylitol, found in sugar-free gum and candies, can cause bloating and diarrhoea.
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2. Stress and Anxiety
The gut and brain are closely connected, meaning emotional stress can directly impact digestive health. Stress and anxiety can trigger or worsen IBS symptoms by increasing gut sensitivity and altering normal digestion. Learning stress management techniques such as mindfulness, yoga, or regular exercise can help reduce IBS flare-ups.
3. Hormonal Changes
Hormones can also play a role in IBS symptoms, particularly in women. Many women report worsening IBS symptoms during menstruation due to hormonal fluctuations. While the exact link is not fully understood, maintaining a balanced diet and managing stress can help mitigate hormonal effects on the digestive system.
4. Medications and Antibiotics
Certain medications can contribute to IBS symptoms, including:
Antibiotics: These can disrupt gut bacteria balance, leading to digestive issues.
Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): Medications like ibuprofen can irritate the digestive tract.
Antidepressants and Other Medications: Some medications can slow down or speed up gut motility, impacting symptoms.
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5. Lack of Physical Activity
Regular physical activity helps regulate digestion and reduce stress. A sedentary lifestyle can lead to sluggish digestion, increasing the likelihood of constipation and bloating. Engaging in activities like walking, yoga, or swimming can improve gut function and overall well-being.
6. Sleep Disturbances
Poor sleep quality or lack of sleep can exacerbate IBS symptoms. Research suggests that disrupted sleep affects gut motility and sensitivity, making symptoms more severe. Establishing a consistent sleep routine and ensuring quality rest can help manage symptoms effectively.
Bottomline
While IBS triggers can vary from person to person, identifying and avoiding personal triggers is key to symptom management. Keeping a food and symptom diary, practising stress management, maintaining a balanced diet, and consulting a healthcare provider can help individuals with IBS lead a more comfortable life.
By understanding what triggers IBS and making necessary lifestyle adjustments, those affected by this condition can improve their quality of life and reduce the frequency and severity of flare-ups.