IBS Awareness Month: The Role of Nutrition in Managing Symptoms

Hello there! April is IBS Awareness Month, and as a registered dietitian specializing in gut health, I want to take this opportunity to spread awareness about this condition and provide some helpful tips for managing its symptoms.

IBS is a common digestive disorder that affects approximately 10-15% of people worldwide, yet many people remain undiagnosed and unaware that their symptoms indicate a medically recognized disorder. This condition can cause discomfort, pain, and impact daily life, but with the right knowledge and management techniques, it is possible to improve symptoms and lead a healthier life. Let’s get started! 

So, what is IBS? 

IBS stands for Irritable Bowel Syndrome, which is a common disorder that affects the large intestine, causing symptoms such as abdominal pain, bloating, gas, diarrhea, or constipation, or a combination of both. The exact cause of IBS is unknown, but many factors can contribute to its development, including genetics, stress, gut bacteria, and diet.

Quick IBS facts[1]

• 13-20% of Canadians (approximately 5 – 7.5 million individuals) are living with IBS
• Only 40% of them will seek medical help
• It is more common in women, but still affects many men
• People of all ages have IBS, from young children to the elderly
• The economic burden of IBS is $6.5 billion annually in Canada
• Canadians with IBS miss an average of 13 days of work per year, leading to a further $8 billion in lost productivity
• The primary symptoms are what we call the ABCDs of IBS – Abdominal pain, Bloating, and Constipation and/or Diarrhea
• Symptoms can come and go, so you might feel well for a while only to get symptoms again

3 types of IBS

IBS is classified by researchers according to the type of bowel movement issues that one experiences. The type of IBS one has may impact the effectiveness of their treatment, as some medications may only be effective for specific types of IBS. It is common for individuals with IBS to have normal bowel movements some days and abnormal ones on other days. The type of IBS that one has is determined by the specific abnormal bowel movements that they experience, here are the three types: 

1. IBS-D (diarrhea-predominant): People with this type of IBS experience frequent episodes of diarrhea, loose stools, and urgency to use the bathroom.
2. IBS-C (constipation-predominant): People with this type of IBS experience difficulty passing stools, hard stools, and infrequent bowel movements.
3. IBS-M (mixed): People with this type of IBS experience a combination of diarrhea and constipation.

Symptoms of IBS

Now, let's talk about the symptoms of IBS. IBS symptoms can vary from person to person and can range from mild to severe. The most common symptoms of IBS include:

• Abdominal pain and discomfort
• Bloating and gas
• Diarrhea or constipation (or both)
• Mucus in the stool
• Nausea
• Loss of appetite

If you experience any of these symptoms, it is important to see a healthcare provider to rule out any other potential underlying conditions. If diagnosed with IBS, there are several management techniques that can help alleviate symptoms and improve overall gut health.

Tips for IBS management

As a gut-health dietitian, I know that managing IBS can be tough, but fear not, I have some tips that will make it easier for you to deal with this pesky condition: 

Keep a food diary. Keeping a food diary can help you figure out which foods are causing the chaos in your gut. Once you've identified the culprits, give them a time-out for a few weeks, and then slowly reintroduce them to see how your gut reacts. But be warned, randomly eliminating foods from your diet can throw things off balance and lead to a nutrient deficit (especially in fiber), which could make your IBS troubles even worse.

Manage your stress. Managing stress is crucial for people with Irritable Bowel Syndrome (IBS) because stress is known to trigger IBS symptoms. Stress can disrupt the communication between the brain and the gut, leading to changes in gut function and making IBS symptoms worse. Here are some stress management techniques to try: 

• Deep breathing exercises
• Meditation
• Yoga
• Exercise
• Journaling
• Listening to music
• Spending time in nature
• Socializing with friends and family

Consider a Low-FODMAP diet. FODMAPs are certain types of carbohydrates that can trigger IBS symptoms in some people. By following a low-FODMAP diet, you can identify which foods are triggering your symptoms and avoid them. This diet is a temporary plan that restricts these foods in order to alleviate symptoms and give the digestive system a break. It can be difficult to navigate the low FODMAP diet alone and may lead to inadequate nutrient intake if not followed correctly. This is why it should always be done under the supervision of a dietitian who can keep you well-nourished while following the diet, and can make any necessary adjustments as needed. You can learn more about the low-FODMAP diet here!

In conclusion, IBS can be a challenging condition to live with, but it is possible to manage symptoms and lead a healthier life. By working with a healthcare provider and registered dietitian, keeping a food diary, implementing diet modifications, and stress management techniques, you can improve your symptoms and overall quality of life. Let's raise awareness and spread knowledge about IBS this month!

References: 

1. IBS Awareness Month. (2016, March 31). Gastrointestinal Society.