If you are part of the 10-15% of the U.S. population with irritable bowel syndrome (IBS), you are used to experiencing discomfort. On a regular basis, you may be dealing with constipation and/or diarrhea along with abdominal pain, gas, cramping and/or bloating. IBS is a gastrointestinal condition that typically starts before the age of 50, sometimes as early as childhood. While flare-ups of pain and discomfort are never constant, the condition doesn’t have a cure.
IBS is not dangerous, and it is not thought to increase your cancer risk. That doesn’t mean you should have to suffer through this chronic condition without help. Take the following steps this IBS Awareness Month to lessen the number of your symptoms or their severity:
- Keep a diary of painful flare-ups. Try to figure out what the triggers are for your body’s flare-ups since they’re not the same for everyone. Write down what you ate that day. Note whether you were experiencing any stress then. Record any changes in bowel movements.
- Research the low-FODMAP diet, a temporary elimination diet designed by Monash University to identify which food may be triggering pain or discomfort. You’ll want to understand something about it before you discuss it with a doctor or nutritionist. (It can be complicated, so it’s best to have advice before beginning it.) You may want to research probiotics too, which have proven to be helpful for some people. Some foods; such as yogurt, kimchi and sauerkraut; contain probiotics naturally.
- Get regular exercise. According to an August 2024 article in the journal Nutrients, exercise can lessen abdominal pain and bloating and reduce inflammation by enhancing the “diversity and abundance of beneficial gut bacteria.” This is significant since one possible cause of IBS is not having the right amount or kinds of gut bacteria. Exercise can also relieve stress that could aggravate your stomach.
- Drink a lot of water. You want your digestive system to be functioning as well as it can. Keeping hydrated can help.
- Bring your IBS diary to your next doctor’s appointment, and do the following while there:
a. Be honest about your symptoms, including bowel movements. Doctors do not get squeamish about this topic.
b. Talk to your doctor about the differences between this condition and more serious syndromes if your IBS has not been diagnosed yet.
c. Discuss possible nutritional changes you should make and whether your doctor recommends any medications or probiotics.
d. Talk about your stress levels. Stress can worsen symptoms, and those symptoms can lead to additional stress. If that’s the case for you, cognitive behavioral therapy may help.
Those who experience IBS have indicated it lowers their quality of life, as reported in an August 2022 study in the Journal of Psychosomatic Research. Do what you can to improve and sometimes eliminate symptoms so that your everyday life improves.
Broderick Rhyant, M.D., chief physician executive with Eskenazi Health Center Grande
