IBS Relief 101: Strategies for a Happier, Healthier Gut

Irritable bowel syndrome (IBS) is a gastrointestinal disorder that affects the functioning of the digestive system. Symptoms can include abdominal pain, bloating, diarrhea, constipation, or alternating patterns of both. The severity of IBS can range from mild to severe, with symptoms impacting daily life and overall well-being.

 

While the exact cause of IBS remains unclear, some common contributing factors include:

• Gut-brain axis dysregulation (a disruption in communication between the brain and gut)
• Imbalances in the gut microbiome
• Food sensitivities and intolerances
• Gut hypersensitivity (an overly reactive digestive system)
• Chronic stress
• Genetic predisposition

If this resonates with you, there are practical steps you can take to help manage your symptoms and improve your quality of life.

Initial Steps for Managing IBS

Taking control of IBS symptoms often begins with understanding your unique triggers and addressing lifestyle factors that may contribute to your discomfort. Here are some strategies you can explore:

 

1. Identifying Food Triggers

For many with IBS, certain foods can worsen symptoms. A low-FODMAP diet is often recommended as a starting point. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are fermentable carbohydrates and sugar alcohols found in foods like onions, garlic, beans, wheat, certain fruits, and sweeteners.

 

How FODMAPs Affect the Gut:

1. Ferment in the Gut: Gut bacteria rapidly ferment these carbs, producing gas that can lead to bloating, cramping, and discomfort.
2. Draw Water into the Intestine: Poor absorption of FODMAPs can pull water into the gut, contributing to diarrhea.
3. Trigger Gut Sensitivity: In individuals with a hypersensitive gut, these effects can amplify pain and discomfort.

By eliminating high-FODMAP foods for 6 weeks, many sensitive individuals experience symptom relief. Typically you will start noticing symptom improvement within the first couple weeks of a strict elimination diet if these foods are triggers for you.  Keep in mind that this diet is not meant to be long-term, rather a short-term diet to provide relief and insight into your body and possible food triggers.  Through a structured reintroduction phase, you can identify these triggers while re-expanding your diet for sustainability and long-term gut health.

 

Important Note: Working with a gut-trained Registered Dietitian can be invaluable during this process. They can help you navigate a low-FODMAP diet, guide reintroductions, and explore other potential food triggers if symptoms persist.

2. Managing Stress and the Gut-Brain Connection

Stress is a well-known trigger for IBS due to the close connection between the gut and brain. Chronic stress can disrupt digestion, alter gut motility, and exacerbate symptoms.

To reduce stress’s impact on your gut, try incorporating mindfulness and relaxation techniques such as:

• Mindful Eating: Slow down during meals, chew thoroughly, and take a few deep breaths before eating to signal relaxation to your body.  Aim to take 20-30 bites per bite of food.
• Stress-Relief Activities: Yoga, meditation, and deep breathing can calm the nervous system which supports digestion.
• Gentle Movement: Activities like walking or light stretching can ease symptoms and support motility and digestion.

Creating a calming environment at mealtime—such as playing soft music or practicing gratitude—can also help your body enter a more relaxed, digestion-friendly state.

3. Considering Supplements for Support

Certain supplements may help ease IBS symptoms, but it’s important to use them strategically. Here are some options to consider:

• Probiotics: Altering the gut microbiome through probiotics is one strategy for managing IBS. Probiotics are strain specific and best used specific to the primary symptom concerns. For instance, Lactobacillus acidophilus DDS-1 has been shown to reduce the symptoms of IBS symptoms more broadly.  While Bacillus coagulans MTCC 5856 and Saccharomyces cerevisiae CNCM I-3856 are noted for improving stool form in IBS-D. The broader class of bifidobacterium has been shown to help with diarrhea and abdominal pain.
• Peppermint Oil: Acts as an antispasmodic, helping to relieve cramping, bloating, and diarrhea.
• Fiber Supplements: Soluble fibers like partially hydrolyzed guar gum or psyllium husk can aid both diarrhea and constipation by promoting gut motility and regulating stool consistency.  You can also include flaxseed and kiwi in your diet to help relieve constipation.  Just make sure to drink plenty of water when increasing fiber intake.  Aim for 64 ounces of filtered water per day.

When to Seek Personalized Support

Hopefully these strategies will bring some relief. However, if you are struggling with symptoms, seeking a Registered Dietitian trained in GI health can be a game-changer. A dietitian can:

• Help identify your unique food triggers and create a sustainable eating plan
• Assess and optimize your gut microbiome health
• Provide tailored supplementation recommendations
• Utilize nutrition-related testing to uncover underlying imbalances

With the right support, you don’t have to navigate IBS alone. A Registered Dietitian can help you take the guesswork out of managing your symptoms so you can feel more confident, comfortable, and in control of your digestive health.

If IBS symptoms are impacting your life, consider reaching out to a dietitian experienced in gut health. Together, you can work towards personalized solutions that fit your unique needs and goals.

 

About the Author: Kristin Dennis RDN is a Registered Dietitian and owner of New Heights Nutrition (www.newheightsnutrition.com).  She specializes in gut health and helping individuals overcome their digestive concerns, fatigue, and helps them overcoming their unique health struggles through personalized nutrition support.

 

Images: From Unsplash and Pexels

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