How to Manage Irritable Bowel Syndrome
I only recommend products I have used or would use myself and all opinions expressed here are my own. This post contains certain affiliate links or discount codes that at no additional cost to you, I may earn a small commission to support the OncoPelvic PT mission. As an Amazon Affiliate I earn from qualifying purchases.
Irritable bowel syndrome (IBS) is a gut disorder that affects 10-15% of people worldwide.
I am part of that 10-15%. After a lot of testing and medical appointments, I was diagnosed with IBS in 2016.
What is IBS?
IBS is a functional gastrointestinal (GI) disorder, which occurs when the GI tract itself isn't working properly. There are three main components of functional GI disorders:
Abnormal muscle activity of the GI tract. This may lead to spasms that cause pain, fast contractions that cause diarrhea, or slow contractions that cause constipation.
The nerves in the GI tract are more sensitive, causing pain or discomfort.
There are problems with how the brain and GI tract communicate, which can lead to pain or bowel difficulties.
What are the symptoms of IBS?
The primary symptoms of IBS are abdominal pain and altered bowel habits. People who have IBS experience recurrent abdominal pain on average at least one day per week for the last three months which is associated with two or more of the following: related to defecation, associated with a change in frequency of stool, and/or associated with a change in form (appearance of stool).
What causes IBS?
The exact cause of IBS is unknown, but it’s likely multifactorial and includes an abnormal communication between the gut and brain. Potential causes for IBS are nervous system abnormalities, severe infection, stress, or changes in the gut microbiome. IBS symptoms can be triggered by certain foods and stress. Diagnosing IBS can be difficult because symptoms may change over time and symptoms may mimic other disorders. Testing and imaging are typically negative, but your medical provider may recommend a colonoscopy, x-ray, CT scan, blood test, stool test, or breath test to rule out other conditions.
What are the types of IBS?
IBS is classified into three subtypes based on the symptoms experienced. The subtypes are IBS with predominant constipation (IBS-C), predominant diarrhea (IBS-D), or mixed bowel habits (IBS-M).
How do I manage my IBS?
Care for your mental health
Stress, anxiety, and depression can all make IBS symptoms worse. Strategies for mental health care include cognitive behavioral therapy, physical activity, biofeedback, mindfulness, meditation, good sleep hygiene, acupuncture, and pain management techniques.
Dietary considerations
Low FODMAP diet
FODMAP stands for fermentable oligo-, di-, mono-saccharides, and polyols. These are groups of carbohydrates known for triggering GI symptoms like stool changes, gas, bloating, and stomach pain. Reducing or eliminating high FODMAP foods can significantly improve symptoms. Monash University is a great resource to learn more about FODMAPs and they have a fantastic FODMAP app for checking the FODMAP levels in different foods.
Work with a qualified dietician, gastroenterologist, or physical therapist to help navigate a low FODMAP diet, as it can be overwhelming (I know from personal experience!). The goal is to reduce your intake of high FODMAP foods and discover what your food and drink triggers are so you can avoid them. Once you know what your triggers are, then you can continue with a modified low FODMAP diet individualized to you. For example, some foods that are high FODMAP don’t really trigger me, but other foods like gluten, raw onion and garlic, apples, and chickpeas will kick up my IBS symptoms.
Probiotics
Probiotics are “good” bacteria that are needed to help your body function. You can get more probiotics in your diet by taking probiotic pills (Align is a well-researched and popular brand) and including probiotic-rich foods like kefir, kombucha, and fermented vegetables (sauerkraut, kimchi, and pickles). Instead of using only probiotic pills, try to incorporate probiotic-rich foods into your diet and supplement with probiotic pills if needed. Always check with your medical provider before starting a new supplement.
Dietary supplements
Peppermint and ginger may help with the pain, bowel changes, and nausea experienced with IBS. You can get peppermint and ginger in your diet with teas, pills, or use them in your cooking. I love Allegro Happy Tummy Tea and The Ginger People Gin Gins. The peppermint supplement IBGard can also be helpful, but the peppermint oil concentration is very strong and may cause heartburn or other symptoms. Again, always check with your medical provider before starting a new supplement.
Stay active
Movement and physical activity is a great way to help manage IBS symptoms, especially constipation, as well as help boost your mood and mental health. You may find that you need to do more gentle exercise like walking or yoga instead of a high-intensity workout on days that you're having an IBS flare-up.
Medications
Different types of medication can be used to help with pain, diarrhea, and constipation experienced with IBS. Talk with your medical provider to see if medications may be helpful for you.
Physical therapy (PT)
You know I couldn't do a blog post without mentioning the role of PT! Your pelvic health PT will assess your bowel habits, symptoms, diet, and lifestyle, as well as evaluate your pelvic floor muscles, abdomen, and posture. Interventions may include adjusting your diet, retraining your pelvic floor muscles, and providing strategies to improve your ability to defecate (poop) and/or control any bowel urgency. Learn more about what to expect from my blog post all about pelvic PT.
IBS can be a very distressing condition; I should know since I have IBS! I manage my IBS by avoiding/limiting my specific food triggers, having ginger when I get nauseous, consuming probiotic-rich foods daily, and managing my mental health with counseling and exercise. For some of my go-to products to help manage my IBS, head to the OncoPelvic PT Amazon Storefront. The best way to manage IBS is to learn your triggers and be consistent with what works for you.
