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What is Irritable Bowel Syndrome (IBS)?
Irritable bowel syndrome (IBS) is a commonly diagnosed chronic gastrointestinal disease defined by irritation in bowel habits and abdominal pain in the absence of other known causes (Weaver et al., 2017).
People who suffer from IBS not only have to deal with the physiological symptoms of gastrointestinal distress, but approximately 40–60% experience psychological disorders that play a role in the cause of the disease, highlighting the cross-talk between the gut-brain axis leading to disorders such as depression or anxiety (Dekel et al., 2013).
Symptom-based approaches best recognize the IBS subtype of functional bloating, constipation, and diarrhea. Subtypes of IBS are controversial and should be based on stool form (Longstreth et al., 2006).
For example, specific diagnoses include IBS with diarrhea (IBS-D), IBS with constipation (IBS-C), IBS with mixed bowel patterns (IBS-M) and IBS undefined subtype (IBS-U) — symptoms vary (Guilera et al., 2005).
Signs and Symptoms
IBS is a symptom-based disorder, and thus, treatment goals are aimed at resolving symptoms such as pain, bloating, cramping, and diarrhea or constipation. For constipation, fibre supplements and laxatives can be helpful. In those with diarrhea, medications such as loperamide or probiotics can be beneficial (Chey et al., 2015).
Main symptoms of IBS include, but are not limited to:
- Stomach pain and cramping
- Experiencing significant bowel changes – such as diarrhea, constipation or both
- Bloating of the stomach
- Excessive flatulence
Less common symptoms include:
- Lack of energy (feeling lethargy)
- Feeling sick/nausea
- Constant heartburn
IBS symptoms can also have a notable day-to-day impact on sufferers’ lives, which can lead to some individuals experiencing symptoms of depressed mood and stress.
IBS-Friendly Diet
Understanding the role of food in someone who suffers from IBS can be an essential tool in your toolbox, and seeking advice from a professional like a registered dietitian or clinical nutritionist can help you create a long-term diet plan to fit your lifestyle.
An IBS-friendly diet should include foods that are low in specific carbohydrates known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) that have been known to cause gas, bloating, and abdominal pain by slowly fermenting in the intestines (Halmos et al., 2014).
Lean Meats
A study done by (Bellini et al., 2020) suggests the following protein sources are ideal for those who have been diagnosed with IBS:
- White meat chicken
- White meat turkey
- Lean pork
- Lean cuts of beef (such as sirloin, filet, top round, eye round, and bottom round)
You should also be aware that even dark poultry (chicken or turkey) meat can be problematic for some people with IBS (Bellini et al., 2020).
Eggs
Although eggs are easily digestible and are considered a safe choice for people who suffer from IBS, not every person who has been diagnosed with IBS responds to eggs the same. Some are sensitive to the proteins found in the egg whites, while others react to the higher fat content of egg yolks (Melchior et al., 2022).
Fermented Foods
Probiotics are living nonpathogenic microorganisms known to produce several beneficial effects, such as gastrointestinal tract health. A natural source of probiotics is found in many fermented foods containing many natural strains of probiotics. (Satish Kumar et al., 2022) the study concluded that probiotics had shown tremendous benefits to IBS sufferers by slowing down the transit time of the colon, which will translate into the reduction of the total number of bowel movements daily, leading to a better quality of life for IBS individuals.
Fatty Cold-Water Fish
High levels of Polyunsaturated fats (PUFAs), also called omega-3 fatty acids, are found in fatty cold-water fish, which are powerhouse fish that contain nutrients linked to improving blood lipids and reducing inflammation. The reduction in gut inflammation from consuming more omega-3-rich cold-water fish is linked to lowering IBS symptoms (Ng et al., 2018).
Low-FODMAP Fruits and Vegetables
Studies have shown that restricting FODMAPs in the diet reduces gastrointestinal symptoms in individuals with IBS. As a result, a low-FODMAP diet represents an opportunity for treatment in IBS sufferers (Magge & Lembo, 2012).
Evidence-based Supplements for IBS
Depending on the type of IBS you are dealing with (IBS-C, IBS-D, IBS-M, or IBS-U), some supplements may be better than others, and that is why you should work with a healthcare professional who has a working knowledge of all the IBS types to determine the correct supplement protocol for you.
Probiotic Supplement
As previously mentioned, probiotics in food and dietary probiotic supplements with specific strains, including Lactobacillus, Bifidobacterium, and even Saccharomyces, have yielded some benefits for individuals with IBS.
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