Natural Ways to Tackle IBS
Irritable bowel syndrome (IBS) is a common disorder that affects the large intestine and can cause cramping, abdominal pain, bloating, gas, and diarrhea or constipation, or both. The wide range of symptoms and poorly defined etiology make IBS an especially difficult mess to get a grip on. Standard treatment is based on symptom management with drugs that mainly target intestinal motility and pain relief.
Sadly, these treatments are often ineffective, with high rates of patient dissatisfaction that leave many to seek alternative therapies. None of these drugs are actually improving the health of the individual since they fail to address the underlying causes. So where does that leave us? Luckily, some options are considered safer and often more effective than the conventional drug treatments and take into account some of the root causes of IBS.
Probiotics. A common factor in the development of IBS is intestinal dysbiosis, or an imbalance in gut bugs/bacteria, hence why the popularity of probiotics has skyrocketed. It’s been shown that probiotics may improve IBS by changing intestinal motility, strengthening the gut lining, and calming intestinal inflammation. More and more evidence continue to support the utilization of probiotics in any IBS treatment plan. The ideal probiotic will depend on the individual’s specific issues and can be quite nuanced. For example, folks with SIBO (small intestine bacterial overgrowth) have better results with a soil-based probiotic vs. a probiotic that contains lactic acid bacteria. Research indicates probiotics have the best results in IBS cases triggered by infectious gastroenteritis or antibiotic usage.
Low-FODMAP Diet: Studies have consistently shown that following a low-FODMAP diet can greatly reduce the severity of IBS symptoms. When ingested, FODMAPs stimulate fluid into the intestines, which can lead to abdominal discomfort and diarrhea. Additionally, FODMAPs are fermented by intestinal bacteria, which can result in gas, bloating, and more abdominal distention. This can be a major problem in individuals with an overgrowth of bacteria in the gut since the FODMAPs “feed” the bacteria. Although a low-FODMAP diet is a good way to manage symptoms in the short term, it should not be considered a long-term option for IBS. If a person’s IBS is caused by bacterial overgrowth, a low-FODMAP diet will provide symptom relief but will not address the bacteria imbalance that may be causing the symptoms in the first place. Additionally, removing FODMAPs removes a solid amount of the best food sources of prebiotics. Adhered to in the long term, a low-FODMAP diet can lead to reduced microbial diversity, which can actually worsen IBS.
Rule Out Food Intolerances: Proteins in dairy, yeast, soy, eggs, and other foods may also contribute to IBS. These proteins can cause inflammation, especially where increased intestinal permeability or “leaky gut” already exists. The best way to identify food intolerances is through an elimination diet. It’s not easy (compliance is a HUGE factor), but it is cheap and effective. Lab testing for food sensitivities still has a ways to go, but certainly may be helpful in providing patients with a starting point. It’s worth noting that food intolerances themselves can be caused by situations like SIBO, gut infections, or increased intestinal permeability. So although food intolerances are often an important component of managing IBS, it still may be necessary to determine whether other issues could be at the root of the problem.
Address Stress: People struggling with IBS notice that their symptoms become worse as their stress increases, and studies have shown a link between higher stress levels and increased rates of IBS. Not surprising given that your brain and gut are connected by your central nervous system via the vagus nerve. When you’re stressed, your body’s stress response can cause your colon to contract too much or too little (causing constipation or diarrhea) in the same way that stress can cause your heart rate to increase and your blood pressure to rise. Studies have shown that mindfulness techniques reduce IBS symptom severity and improve quality of life.
These strategies can be quite effective when dealing with IBS, especially when used together in a multi-faceted approach. We’re not anti-drugs or medications, sometimes they are indeed the best choice for certain individuals and circumstances. However, the options here are low risk and can provide optimal outcomes. When it comes to ruling out SIBO, determining food intolerances, or recommending specific probiotics, we can certainly help you if the additional insight and support are needed.