Irritable Bowel Syndrome (IBS) is a common digestive disorder that affects millions of people worldwide. Characterised by a range of uncomfortable symptoms such as stomach cramps, bloating, diarrhoea, and constipation.

IBS can significantly impact daily life. These symptoms often fluctuate, appearing and disappearing over days, weeks, or even months, making it a chronic and sometimes lifelong condition. Living with IBS can be incredibly frustrating, as it disrupts normal routines and can cause significant discomfort. If you experience these digestive issues, you're not alone!

Irritable Bowel Syndrome affects about one in five people. This is a significant figure when you consider it. Many people have to contend with the challenges of Irritable Bowel Syndrome. Unfortunately, there is no cure for IBS, but understanding the condition and learning how to manage its symptoms is crucial. By doing so, you can make a meaningful difference in your quality of life, easing the discomfort and disruption that IBS often brings.

Fight Back Against IBS

Essential Dietary Strategies for Symptom Management

Managing IBS doesn’t have to be overwhelming. Food can be a powerful tool, and with the help of a registered dietitian, you can create a plan that fits your lifestyle. It’s about finding what works for you and feeling confident in your food choices, whether at home or dining out. The aim isn’t to stick to bland foods like bread and water—it’s about finding the right balance.

Everyone’s IBS symptoms are unique.  So, it’s important to try different foods one at a time to see how your body reacts. This approach helps you find what works for you without unnecessary restrictions or stress.

To make things easier, we’ve put together some tips and a guide to help you manage IBS more effectively.

Opt for Smaller, More Frequent Meals

One effective way to manage Irritable Bowel Syndrome (IBS) is by eating smaller, more frequent meals throughout the day. Consuming large meals can overwhelm your digestive system. By reducing your portion sizes and eating every few hours, you can help your gut process food more efficiently, reducing the chances of triggering IBS symptoms.

Hydrated, Hydrated, Hydrated

Staying hydrated is essential, especially when managing IBS. Drinking plenty of fluids, particularly water and non-caffeinated herbal teas, can make a big difference. It’s also important to avoid carbonated drinks, as they can increase gas production and contribute to bloating and abdominal pain.

Your Ally is Fibre

Fibre is a crucial part of a healthy diet, but for those with IBS, the type and amount of fibre are important factors to consider. Soluble fibre, found in foods like oatmeal, oat bran, oranges, strawberries, nuts, and carrots, is especially beneficial for IBS as it helps to regulate bowel movements and can relieve both constipation and diarrhoea. However, it’s vital to increase your fibre intake gradually—by about 2 to 3 grams per day—to avoid gas and bloating, which can worsen IBS symptoms.

Soluble and Insoluble Fibre

Understanding the difference between soluble and insoluble fibre is important for managing IBS. Soluble fibre dissolves in water, forming a gel-like substance in your digestive system that slows down digestion and can help prevent diarrhoea. In contrast, insoluble fibre adds bulk to stool, which can be helpful but may sometimes worsen IBS symptoms if added too quickly. Soluble fibre is found in foods like beans, fruits, lentils, barley and oats, while insoluble fibre is present in whole grains and vegetables.

Keep Tweaking Your Diet

IBS symptoms can be unpredictable. So it’s important to stay flexible with your diet. Keeping a food diary can help you spot specific triggers and adjust your eating habits to keep symptoms in check. Some people might benefit from adding more protein and fat to their meals, while others may need to cut back on certain carbs.

FODMAPs are certain types of carbohydrates that some people find hard to digest. They can cause uncomfortable symptoms like gas, bloating, and pain. By cutting back on foods such as dairy, beans, onions, and some grains, many people with IBS notice a significant improvement in how they feel.

In a recent study, researchers explored three different IBS treatments. The first focused on traditional dietary advice with low FODMAPs. The second involved a low-carb, high-protein diet. The third treatment was medication tailored to specific symptoms. Each group included about 100 people, and the treatments lasted for four weeks. The results were quite clear. In the group that followed the low FODMAP diet, 76% of people felt a lot better. The low-carb, high-protein group saw 71% of people improve, and in the medication group, 58% reported feeling better.

Everyone in the study saw improvements in their quality of life, with fewer symptoms and less anxiety. Even after six months, many people still felt better, especially those who continued with the dietary changes.

This study, led by experts at the University of Gothenburg, shows just how important diet can be in managing IBS. As Sanna Nybacka, one of the researchers, said, “Diet is key in treating IBS, and there are several effective options out there. Regularly tweaking your diet based on how your body responds can help you manage your symptoms better.

Nutritional Supplements

Probiotics, which are beneficial bacteria, can be helpful for IBS. Dr. Jacqueline Wolf, an associate professor of medicine at Harvard Medical School, explains that the type of bacteria in probiotics is important. Her research suggests that Bifidobacterium is often effective in easing IBS symptoms.

Sona Pro25Biotic contains a high strength of 25 billion probiotics per capsule. Specifically, it includes a 50:50 blend of Lactobacillus acidophilus and Bifidobacterium BB-12. These probiotics can help increase healthy intestinal bacteria, balance the digestive system, and promote other benefits such as healthy immunity and digestive health.

Dr. Jacqueline Wolf also recommends enteric-coated peppermint capsules. These can work as a natural anti-spasmodic, with or without caraway seed. The enteric coating helps the capsules dissolve in the intestines instead of the stomach, making them more effective.

Sona Enteric Coated Pure Peppermint Oil Capsules provide symptomatic relief from discomfort caused by irritable bowel syndrome and act as a natural digestive aid. The special enteric coating makes the capsules gastric resistant, ensuring the oil is delivered intact to the intestines, which helps prevent the heartburn often caused by ingesting peppermint oil.

 

References:

University of Gothenburg. "Dietary treatment more effective than medicines in IBS." ScienceDaily

https://www.health.harvard.edu/blog/the-lowdown-on-the-low-fodmap-diet-2020072720662

https://www.health.harvard.edu/diseases-and-conditions/best-ways-to-battle-irritable-bowel-syndrome