How to Know if You Have IBS when Overwhelmed

Did you know 5-10% of the population has IBS (Irritable Bowel Syndrome)? And of those, 2 out of 3 are women! It can lead to unnecessary surgeries such as hysterectomies or ovarian surgeries when it’s really IBS, not a problem with the uterus or ovaries.

IBS is a functional gastrointestinal disorder. It is not a problem with the structure of your intestines, but rather how they work. Usually there’s no sign of disease or abnormality found during tests nor do most people with IBS lose weight (that’s due more to IBD, Irritable Bowel Disease, which we will talk about next week). IBS is a “syndrome” which means a group of symptoms. And IBS symptoms are not pleasant. They include:

• Bloating/excessive gas
• Diarrhea, constipation, or a combination
• Abdominal pain (4 out of 5 report pain as the most frequent symptom)
• Nausea
• Urge to have a bowel movement
• Mucus in the stool
• Food sensitivities

Some non-digestive symptoms include:

• Migraines
• Insomnia
• Anxiety
• Depression
• Fibromyalgia
• Chronic pelvic pain

And due to all of these symptoms, many IBS patients experience social and emotional issues such as isolation or withdrawal from others, social activities, missing work, and having mood issues. And unfortunately, for many IBS patients, it takes over six years to get a diagnosis after symptoms begin. That’s a long time of endless doctors, practitioners, and missing out on quality of life!

What are common triggers of IBS and is there anything you can do?

Foods that may trigger you include:

• Gluten – rye, wheat, barley
• Dairy – ice cream, milk, some cheese, whipped cream
• Fried and spicy foods – these have higher fat content and are harder on digestion
• Beans and legumes
• High FODMAP foods – Fermentable, oligo-, di-, monosaccharides, polyols which are types of high carbohydrates and are fermentable foods cause more gas so cause more symptoms; these include foods like broccoli, cabbage, cauliflower, Brussel sprouts, garlic, onions
• Caffeinated drinks – these stimulate the intestines so may cause diarrhea
• Processed foods – have added fat, sugar, additives, preservatives, and excess salt; things like boxed meals, frozen meals, sweetened breakfast cereals, sugary beverages, protein bars, processed deli meats
• Chocolate – Due to higher fat and sugar content and milk in the milk chocolate or lower cacao chocolate, it’s better to stick with higher cacao products such as dark chocolate 72% or higher; some healthier brands are Hu, Pascha, or Enjoy Life.
• Alcohol – Drinking alcohol may cause dehydration which affects digestion. Beers are often made from wheat and gluten which can be a trigger. And wines or mixed drinks have high amounts of sugar.
• Artificial Sweeteners – sucralose, aspartame, and saccharine often cause poor digestion and pain; sugar alcohols (ending in -ol) like sorbitol, mannitol, xylitol, or erythritol may cause more gas or diarrhea; some people do better with stevia or monk fruit but you will have to try and see how your body reacts.

But the good news is there are still plenty of foods you can eat such as:

• Meat, protein – fish, beef, eggs, poultry
• Lactose-free dairy products or non-dairy swaps such as coconut milk or yogurt
• Instead of butter, try ghee or olive oil
• Low FODMAP fruits and vegetables in small portions such as green bananas, blueberries, kiwi, cantaloupe, oranges, pineapple, carrots, cucumbers, celery, eggplant, green beans, zucchini, lettuce, pumpkin. Cooked vegetables and fruit often are tolerated better than raw.
• Gluten-free grains such as quinoa, rice, millet, and gluten-free breads in moderation
• Seeds and nuts – often seeds are better tolerated than nuts, but with both you can try soaking overnight. Then in the morning you rinse several times before eating. This helps reduce the phytic acid, tannins, and lectins which can cause more digestive distress. And be aware of portion sizes – only about 2 ounces, not by the cupful.
• Staying hydrated by drinking clean water is essential for optimal digestion. However, drink most of your daily water at times other than mealtimes. During meals only drink small amounts in order to prevent choking and to take supplements. Otherwise, you dilute your stomach acid and enzymes which aid in the digestion process.

What are other things IBS patients can do?

You should see a medical practitioner to rule out any other disease or structural abnormality. Your doctor may prescribe a special antibiotic called Rifaximin which can help IBS patients who have SIBO (Small Intestinal Bacteria Overgrowth). But be aware, some patients have to retake it in cycles.

In addition, there are some OTC products made from herbs such as Iberogast or Atrantil that help with abdominal discomfort, gas, bloating, constipation, and diarrhea. But check with your practitioner to be sure these are appropriate for you with your medical condition and other medicines.

Besides the types of food you eat, look at “how” you eat. Do you eat quickly, gulping down food while rushing from one activity to the next? Do you stand up to eat? Do you often eat in the car? If so, try slowing down and eating meals while sitting down.

Poor stress management and poor sleep do not “cause” IBS, but they do affect it. So if you are frequently stressed, try various techniques to help such as deep breathing, journaling, making time daily to relax, finding joys in life, massage, being in nature, and even seeing a counselor to help you learn strategies to help. Sleep hygiene tips such as taking a warm bath/shower at night, turning off electronics 30 minutes before bed, using a sleep calming app or noisemaker, earplugs, or a sleep mask can all help as well. (And poor sleep or poor stress management can also be due to hormonal imbalances so get that checked out as well.)

Maintaining a balance in your physical, mental, emotional, and spiritual health is key to overall health. Find a church you like, work on your spiritual health/faith, pray, make time to verbally name things to be grateful for all can help as well. Surrounding yourself with people who are more optimistic and support you is beneficial, too.

As you can see, having IBS is not a pleasant disorder, but there are many things you do have control over. You just have to decide to take action and find things that help. It may be trial and error. But aren’t you worth the time and investment? Click here to get my FREE 4-Step Plan to Ditch Digestive Distress. And if you’d like guidance from someone who has not only been there but also worked with clients, reach out to me for a FREE consult. I’d love to talk to you about how we can work together.

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I am a National Board Certified Health and Wellness Coach and help women over 40 who have digestive issues like bloating, abdominal pain, constipation, and diarrhea, fatigue, brain fog, and weight issues. We focus on nutrition and lifestyle factors to help you have more energy, decrease the digestive symptoms, think clearer, and fit into those favorite jeans again. You can do this! You just might need some help from someone who’s been there herself and worked with clients – helping guide, support, and encourage you each step of the way. Contact me here to set up a free strategy session to see how we can work together. — Leah Cheshire, NBC-HWC