Irritable Bowel Syndrome (IBS) is a complex and often frustrating gastrointestinal disorder that affects 5-10% of the population. If you or a loved one has IBS, you know that common IBS symptoms such as abdominal pain, bloating, gas, and irregular bowel habits can significantly impact quality of life.
While there is no known cure for IBS, managing symptoms is possible through lifestyle changes, natural treatment options, and mindful food choices.
At Priority IAC, the makers of Somaya Life, we’re all about helping people live a natural, healthy, and pain-free lifestyle. Let’s delve into the world of IBS, its potential food triggers, and how to choose foods wisely to alleviate its symptoms.
Understanding IBS
IBS is a functional gastrointestinal disorder, which means it impacts the way the digestive system works rather than being linked to structural abnormalities.
Doctors don’t know exactly what causes irritable bowel syndrome, and according to the Cleveland Clinic, various factors are believed to contribute to its development. Factors leading to IBS can include:
- Problems with how your GI muscles contract (also known as dysmotility) and move food through the GI tract.
- Hypersensitive nerves in your GI tract
- Imbalance or dysfunction with the gut-brain axis — including bacterial overgrowth and dietary triggers.
Common Dietary Triggers for IBS
Certain foods can make IBS symptoms worse. That’s why individuals with IBS need to keep a close watch on their diet to see which foods may be triggering symptoms. According to Healthline, common culprits are:
- Gluten. While the connection isn’t 100% clear, studies have shown that a gluten-free diet can help reduce pain and IBS symptoms.
- Dairy. Many people with IBS struggle with dairy products and commonly minimize or eliminate them from their diet.
- Fried and processed foods: Greasy, fried, and fatty foods are harder to digest and can lead to discomfort. They can also trigger more frequent and intense IBS symptoms.
- Caffeinated drinks & alcohol: Both caffeine and alcohol can stimulate the intestines, potentially causing diarrhea or exacerbating other IBS symptoms.
- Sugar-free sweeteners: Sugar alcohols like sorbitol and mannitol, commonly found in sugar-free products, can have a laxative effect and contribute to gas and bloating.
- FODMAPs: This stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols — a group of short-chain carbohydrates that are poorly absorbed in the small intestine. They can lead to gas and bloating in susceptible individuals. Foods high in FODMAPs include onions, garlic, certain fruits (like apples and pears), wheat, and certain dairy products.
Strategies for Managing IBS
While there is no one-size-fits-all approach to managing IBS through diet, there are several strategies that individuals can consider to help alleviate symptoms:
Fiber Intake
Soluble fiber in foods like oats, bananas, and carrots can help regulate bowel movements and ease symptoms. Insoluble fiber in foods like whole grains and vegetables might be more problematic for some individuals.
Probiotics
Consuming foods rich in probiotics, such as yogurt and fermented foods like kimchi or sauerkraut, may promote a healthy gut microbiome and potentially alleviate symptoms.
Supplementing your diet with Somaya Life — the world’s first anthrobiotic — can also be a great option. An anthrobiotic goes beyond typical probiotic supplements with targeted Smart Strains™ and gives you more good, helpful bacteria than you can get through diet alone.
Hydration
Scientists have found that water and proper hydration support overall gut health. Drinking enough water can help soften stool and prevent constipation.
Mindful Eating
Eating slowly, chewing thoroughly, and practicing mindful eating can aid digestion and reduce the likelihood of overeating or eating too fast, which can trigger symptoms.
Common Dietary FAQs
When it comes to diet and IBS, most people have questions about specific foods and whether they’re “OK” or not. We’re diving into a few of the most food-related questions we get.
Are Avocados Good for IBS?
Yes – in moderation. Avocados are a good source of healthy fats and fiber, both of which can be helpful for IBS symptoms. However, some people with IBS may be sensitive to high-fiber foods, so paying attention to your body's response and consuming avocados in moderation is essential. Aim to consume a portion size of 1/8 of an avocado or less.
Is Jello Good for IBS?
Jello, known for its jiggly and delightful texture, might seem like a harmless treat. However, consider sugar-free and low artificial sweetener options to prevent potential triggers. Remember, moderation is key.
Is Cucumber Good for IBS?
Cucumbers are often praised for their hydrating and low-calorie properties. Fortunately, they can be a refreshing addition to an IBS-friendly diet. Cucumbers are low in FODMAPs known to trigger IBS symptoms.
Is Sauerkraut Good for IBS?
Sauerkraut, a fermented cabbage, is rich in probiotics – the beneficial bacteria that promote a healthy gut environment. Probiotics have shown promise in alleviating some IBS symptoms by promoting balanced digestion.
However, individual responses can vary, and consuming sauerkraut might not be suitable for everyone. Start with a small amount and monitor your body's reaction.
Is Almond Milk Good for IBS?
Almond milk, a popular dairy-free alternative, can be a good option for individuals with lactose intolerance or dairy sensitivities associated with IBS. However, choosing unsweetened varieties is essential to avoid excess sugars and additives.
Some individuals might find that nut-based products, including almond milk, can trigger their symptoms, so it's wise to introduce it gradually and assess its impact on your gut.
Somaya Life and Your Digestive Health
While the foods we eat play a vital role in managing IBS, it's crucial to remember that each person's journey is unique.
Somaya Life anthrobiotics target common allergy, gut, and immune health issues at the source, is a holistic approach to gut health and may help you manage your IBS symptoms. Contact us to learn more, or order today to see if Somaya Life works for you.
Sources:
- “Ibs Facts and Statistics.” About IBS, 28 Mar. 2023, aboutibs.org/what-is-ibs/facts-about-ibs/.
- “Irritable Bowel Syndrome (IBS).” NHS Inform, www.nhsinform.scot/illnesses-and-conditions/stomach-liver-and-gastrointestinal-tract/irritable-bowel-syndrome-ibs. Accessed 14 Aug. 2023.
- “Irritable Bowel Syndrome: IBS, Symptoms, Causes, Treatment.” Cleveland Clinic, my.clevelandclinic.org/health/diseases/4342-irritable-bowel-syndrome-ibs. Accessed 14 Aug. 2023.
- Moore, Kristeen, et al. “12 Foods to Avoid with IBS: What Not to Eat.” Edited by Heather Hobbs et al., Healthline, 23 June 2020, www.healthline.com/health/digestive-health/foods-to-avoid-with-ibs.
- Cancarevic I, Rehman M, Iskander B, Lalani S, Malik BH. Is There a Correlation Between Irritable Bowel Syndrome and Lactose Intolerance? Cureus. 2020 Jan 20;12(1):e6710. doi: 10.7759/cureus.6710. PMID: 32104635; PMCID: PMC7032600.
- Vanhaecke T, Bretin O, Poirel M, Tap J. Drinking Water Source and Intake Are Associated with Distinct Gut Microbiota Signatures in US and UK Populations. J Nutr. 2022 Jan 11;152(1):171-182. doi: 10.1093/jn/nxab312. PMID: 34642755; PMCID: PMC8754568.
