Nutrient - Is IBS getting you down?
By Faye Butler BSc (Hons)
Do you often feel bloated and constipated, experience diarrhoea or alternate between the two? You may be suffering from undiagnosed irritable bowel syndrome, or IBS for short. Numerous conditions have similar symptoms so IBS can often go undetected, whilst you suffer in silence.
IBS is one of the most common digestive conditions in the UK, so it may be comforting to know that you are not alone. April, being IBS awareness month, (www.aboutibs.org) is a good time to take a step back and try to understand what your body is telling you, and how you can go about dealing with it.
So what is IBS? IBS is classed as a “functional gastrointestinal disorder”, which means that although symptoms indicate that there is a problem with the way in which the gut functions, nothing can be detected from X-rays, endoscopies or blood tests. It can therefore frequently be mistaken for other conditions, such as inflammatory bowel disease, coeliac disease, appendicitis or even food poisoning, which all possess similar symptoms. For this reason, it is important to seek medical opinion, as although IBS cannot be diagnosed via testing, it is possible to eliminate other more serious conditions.
Symptoms
The most notable symptoms include abdominal pain, bloating, constipation and diarrhoea. Other symptoms include wind, headache, nausea, poor appetite, tiredness, backache, and muscle pains. The range and severity of symptoms vary between individuals; some suffering strong abdominal pain together with periodic constipation or diarrhoea, whilst others feel no pain, yet can suffer urgent bouts of diarrhoea, occurring frequently, especially following a meal. The unpredictable nature of IBS can be extremely frustrating and debilitating for any sufferer.
Factors to consider
It is primarily important to consider the possible triggers of IBS symptoms, such as stress, food intolerances, imbalanced gut flora, and parasite infection, and the actions that can be taken to help manage or prevent the aggravation caused by them. There has been significant research indicating that stress can trigger or worsen the condition. Stress can be caused by work, family and relationships and can disrupt digestive flow. In times of stress, the automatic nervous system (ANS) redirects energy away from other body systems, such as the digestive system, to areas that need it more. If this happens often enough IBS symptoms are likely to develop. In these circumstances, it is crucial to learn how to resist or deal with stress. Certain techniques can help to aid relaxation, yoga being one of the best forms.
Food intolerances are closely linked with IBS. Symptoms can be intensified with the consumption of commonly offending foods, such as gluten or lactose. It is always advisable to have a test if intolerances are suspected.
In addition, when the bacteria in our gut, i.e. the ‘good’ and ‘bad’ bacteria, are imbalanced, commonly caused by antibiotic use and also stress, IBS symptoms can often occur.
A parasite infection can be caused by insect bites, eating raw or undercooked pork, beef or fish or contaminated raw fruits vegetables and water. Various non-invasive tests can be undertaken to detect an infection.
Dietary guidance
It is important to understand that reactions to food can vary significantly between individuals.
It is crucial to avoid identified food allergens or intolerances, as consuming these will make symptoms worse. Also, some foods and drinks can encourage inflammation and irritation in the gut, such as tea, coffee, alcohol, strong spices, refined foods and foods high in saturated fat and/or sugar. Eating too much and/or too late can disrupt gut motility, so getting into a routine and eating regularly can help.
Supporting nutrients
Nutrient absorption is commonly poor in those with IBS, so supplementing with a multivitamin and mineral is advised for general health and wellbeing. In IBS sufferers, the body produces fewer digestive enzymes, which are key for nutrient absorption. Supplementation can aid the digestion of problematic foods, such as spicy and fatty foods. Without the help of these enzymes, certain foods can linger and ferment in the digestive system, which can lead to cramps, bloating, wind and diarrhoea.
Furthermore, it has been found that consuming foods containing probiotic strains, including yoghurts and certain cheeses, and fermented soya foods, such as tofu and miso, can help to rebalance the bacteria in the gut, and thus ease symptoms of IBS. Probiotic supplements, particularly those containing Lactobacillus and Bifidobacterium strains, may also help.
Minerals, namely calcium and magnesium, have been shown to manage certain symptoms. Calcium has a binding effect, and so can be useful for those suffering with diarrhoea, whilst magnesium relaxes the muscles, which is helpful for those suffering with constipation. Although abundant in a range of foods, supplementing the diet with either of the two minerals may be beneficial.
There is, however, conflicting opinion regarding fibre consumption and IBS. Some scientists believe fibre can be beneficial, whilst others believe that it can actually make symptoms worse. However, using the term ‘fibre’ alone can be misleading, as there is strong evidence to suggest that the consumption of soluble fibre found in flax seeds, oats and certain fruits, as opposed to insoluble fibre, in whole-wheat products, can benefit those with IBS.
Other nutrients may also aid IBS symptoms, such as ginger, which can be used to calm the gut, or aloe vera to maintain bowel regularity without diarrhoea. Glutamine can also help maintain intestinal metabolism and function.
So if unsure, get diagnosed, and tested for food intolerances in the first instance. You could be pleasantly surprised how much better you feel once you know more about your condition and how you can go about improving your symptoms, and improving your life!
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