We’ve all suffered through bouts of tummy troubles from time to time, but what if those symptoms never quite go away? For many, problems such as constipation, abdominal pain, bloating, wind and diarrhoea are a frequent source of pain and embarrassment. The cause? The umbrella term is irritable bowel syndrome (IBS), which refers to a collection of issues relating to a disturbed digestion process.
IBS affects around a third of the population at some point in their lives and, as the condition affects twice as many women as men, it’s likely to happen to you. Here’s what you
need to know about the triggers, symptoms and treatments for IBS.
What causes IBS?
Because IBS is a label for a group of unexplained symptoms that affect bowel function, there are several different theories about its cause. However, most experts agree that
IBS is related to an increased sensitivity of the gut. ‘Chronic gut inflammation may play a role in this hypersensitivity,’ says nutritionist Sarah Walford (nw3nutrition.com). ‘It could be
caused by a number of things – a food intolerance, low levels of stomach acid or an imbalance of gut flora brought about by a course of antibiotics.’
Even the way you eat could affect your digestion. ‘Food that’s not broken down properly at the start of the digestive system (wolfing down food, rather than chewing your meals), can also knock the digestive process out
of balance,’ says nutritionist Sally Duffin (nutritioninyork.co.uk).
‘Occasionally, IBS can be triggered by a bout of gastroenteritis,’ says Dr Nick Read, gastroenterologist and chair of The IBS Network (theibsnetwork.org), ‘though it will usually clear up – unless, when the gastroenteritis struck, the patient was also suffering from stress.’ And it’s this root cause that almost everyone agrees on: stress and anxiety can trigger chemical changes that interfere with the normal workings of your digestive system. ‘Your emotions are expressed through your gut,’ Dr Read explains.
What are the symptoms?
‘The main symptoms of IBS are recurrent abdominal pain or discomfort, in combination with disturbed bowel habits,’ explains Sarah. This could mean constipation, diarrhoea or alternating between the two. Other common symptoms include an urgent need to go to the loo, feeling like you haven’t fully emptied your bowels, and bloating caused by excess wind. As Sally explains, ‘some of my clients complain they look pregnant by the end of the day.’
‘Interestingly, there are plenty of other, non-gut related symptoms of IBS, but not all sufferers realise they are connected,’ reveals Dr Read.
‘IBS sufferers may also experience symptoms in other parts of their body, such as chronic fatigue, headache, lower back pain, insomnia, sexual dysfunction and pain during vaginal intercourse,’ adds Sarah.
‘Headaches are often caused by dehydration and a lack of B vitamins and magnesium, as sufferers aren’t able to absorb nutrients or water effectively,’ explains Sally. It’s also worth keeping an eye out for undigested food particles in your poo, says Sally. ‘These indicate your digestive enzymes and good bacteria are low, as food isn’t being broken down properly in your gut.’
What can help?
Although IBS can’t be cured, its symptoms can be reduced by removing or reducing triggers – such as certain foods – from your diet and reducing stress by altering the way you handle pressure. Supplements including probiotics can help to ease symptoms, as can changing the type and frequency of exercise you take.
• Avoid ‘gassy’ foods (foods that are likely to cause bloating). These tend to differ from person to person so
be prepared to spend some time experimenting with your diet until you find a balance that works for you. A good place to start is FODMAPS – these are poorly absorbed sugars or sugar alcohols that are found in a variety of food and drinks.
• Take a probiotic. In a recent trial at King’s College Hospital, probiotics were found to significantly reduce the severity of symptoms in patients with moderate to severe IBS.
• Reduce stress – or at least the impact it has on your wellbeing – by taking time to relax and unwind. Try a yoga or tai chi class or simply soak in a warm bath with a good book.
• Chew your food properly – slow down and use your teeth. If you find it hard, try chewing half a teaspoon of D’Mix (£19.99, consciousfood.co.uk) 20 to 30 times, three times a day, after each meal. The blend
of herbs and seeds is designed to aid the digestive process.
• Aim to exercise regularly and moderately by jogging, swimming and walking. If you’re prone to diarrhoea, swerve high-intensity workouts that can overstimulate your gut.
• If bloating is a real problem, try taking a prebiotic like Bimuno IBAID (£9.99, boots.com). This scientifically tested formula has been developed in conjunction with the University of Reading and is designed to blitz bloating and keep your digestive system happy.
• Try an antispasmodic, such as Buscopan IBS Relief (£4.48, ibs-relief.co.uk) if your stomach cramps are painful and causing you a lot of discomfort. It contains a plant-derived ingredient that helps to relax tense tummy muscles.
• Support your gut with a digestive enzyme, too. These have been shown to significantly improve a range of IBS symptoms including bloating, flatulence and abdominal pain. Nutrigold Zym-otic (£31.96, nutrigold.co.uk), contains enzymes to help you digest fats, proteins, sugars, starches, dairy and gluten.
• It may sound a little strange, but it’s a good idea to talk about your problems, and your symptoms. Hypnotherapy and psychotherapy have both been used effectively to help suffers deal with both their IBS symptoms and their triggers.
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