Irritable Bowel Syndrome

A guide with suggestions on ways that can help reduce the symptoms of Irritable Bowel Syndrome

Irritable bowel syndrome is one of the most common gastrointestinal complaints and accounts for as much as 10% of visits to GPs. Often GPs find it very difficult to treat as there is no magic cure and often no structural problem within the bowel. The symptoms experienced by sufferers can also vary significantly from person to person which also makes it difficult to treat with traditional medicine.

Symptoms can include gripping pain, constipation, diarrhoea or alternating constipation and diarrhoea, bloating, flatulence, headaches, back aches, nausea as well as the mental stress and anxiety this can cause sufferers. It can be debilitating for many people who need to organise their life around their symptoms. As each sufferer may experience different symptoms at different times, it is important to treat each person individually. This is where the experience of a nutritional therapist can really help in pinpointing what may have caused the IBS, what triggers it and what keeps it going. They can also recommend tests to help pinpoint potential causes where appropriate.

There are many contributory factors some of which include stress, food sensitivities, low stomach acid, low digestive enzymes, an imbalance in gut bacteria (for example caused by poor diet or antibiotic usage), parasitic infections, hormonal imbalance or even environmental sensitivities.

Whilst GPs may not be able to effectively treat IBS, it is essential to refer to them to rule out other conditions such as Crohn's disease and ulcerative colitis, and particularly if you have blood in your stools, weight loss and fever.

Dietary Recommendations

Increase

• Intake of wholegrains that are not wheat based (wheat can be a common irritant). Try wholegrain rice, buckwheat, quinoa, rye, spelt, millet and amaranth. Try rice cakes and corn cakes in place of wheat crackers.

• Increase intake of fibre, in particular soluble fibre which may be less irritating than insoluble fibre (eg found in bran etc) and is found in oats, beans and pulses, apples, pears, jerusalem artichokes, broccoli, carrots, sweet potatoes, onions, leeks and psyllium seeds. Aim for 5-7 portions of fruit and vegetables per day especially from this group. Some people may find this too much, or may be sensitive to some of these, so it's important to listen to your body.

• Fluid intake - aim for 2 litres of water or herbal teas a day. Fibre and water work with each other to maintain effective elimination of toxins. Try peppermint and chamomile teas which can be soothing for the gut.

• Swap regular pasta for corn, rice or buckwheat pasta.

• Dairy can also be a common irritant, so try swapping cow's milk for oat, rice, almond or soya milk.

• Ginger - try adding fresh grated ginger root to food. It is soothing and has anti-parasitic actions.

• Try a starter of pineapple or papaya as both have properties which support the digestive process.

• Poor digestion can result from low levels of stomach acid. A popular way of increasing stomach acid naturally is to add 1 teaspoon of organic apple cider vinegar to water and drink before each meal.

Limit / Avoid

• Any foods that you suspect you have sensitivities to. If you are not sure, consider taking a sensitivity test. You can buy kits to carry this out at home, or visit a nutritional therapist who can analyse this for you.

• Common irritants include wheat, dairy, citrus fruits, sugar, gluten, eggs, yeast, red wine, mushrooms. Try keeping a food diary to see if symptoms worsen after taking any of these and try eliminating them from your diet for 1 month to see if symptoms improve.

• Refined foods - including cakes, pastries, ready meals, fried foods, sugar foods and high fat meats. These may be challenging your gut and promote the proliferation of unhealthy gut bacteria.

• Heavy meals - try eating smaller, more regular meals to avoid overloading your gut.

• Although mentioned above, sugar is often an irritant for sufferers of IBS. Sugars are not just those found in sweets and pastries, but also fructose found in fruit and lactose found in milk and even sorbitol found in "diet" foods. If trying an elimination diet, it is advisable to avoid these for several weeks and then try re-introducing them.

Further Tips

• Moderate exercise can encourage regular bowel movements. Relaxing exercise such as yoga, t'ai chi, walking and swimming may work best.

• Relax whist you're eating - the digestive system won't work smoothly if it's stressed or if you're on the move.

• Chew food thoroughly - the mouth is responsible for much of the digestion of carbohydrates.

• Parasites and an overgrowth of candida albicans can be ruled out as causes of IBS with a comprehensive digestive and stool analysis test with parasitology. A nutritional therapist can help arrange this for you.

• As stress can be a trigger for IBS for some people, consider relaxation techniques such as meditation, hypnosis, acupuncture, counselling or massage.

Homeopathy

Homeopathic remedies may be able to help with the symptoms of IBS. Acute prescribing can be available for this. Always consult a homeopathic practitioner.

Supplements

Symptoms of IBS can vary from person to person and sometimes we need more support than diet alone. We offer a range of nutritional supplements that can help to support the digestive process alongside dietary changes, with the aim of relieving symtpoms. Pop into the shop or call us for advice.

Sources

Institute for Optimum Nutrition (2010), Irritable Bowel Syndrome, http://www.ion.ac.uk/healthnotes.php?org=ion&ContentID=1226001

Hazel Courteney (2009) 500 Of The Most Important Health Tips You'll Ever Need, CICO Books, London

Elizabeth Lipski (2005) Digestive Wellness, McGraw-Hill Books, New York
Patrick Holford (2004) New Optimum Nutrition Bible, Piatkus Books Ltd, London

Here at Alexandra Worsley, we can support and guide you with advice on which products and lifestyle changes we consider would be best for you. Just ask! Email us or call 0161 439 9856 or pop into the shop for a FREE shop floor consultation. If we can't help immediately, we have a team of therapists who can help, particularly in more complex cases. We always recommend that with any health condition, you consult with your GP in the first instance.