Irritable Bowel Syndrome (IBS) is not only influenced by dietary factors but also by psychological ones.
Stress and anxiety are known to exacerbate IBS symptoms, making stress management an essential component of IBS management.
This blog post explores the connection between stress and IBS and offers actionable stress-relief techniques for those following a low FODMAP diet.
The gut-brain axis is a bidirectional communication system between the central nervous system and the enteric nervous system, which governs the function of the gastrointestinal tract.
Stress activates the hypothalamic-pituitary-adrenal (HPA) axis, leading to the release of stress hormones such as cortisol.
These hormones can affect gut motility, increase intestinal permeability, and alter the gut microbiome, all of which can worsen IBS symptoms (Moloney et al., 2016).
Research has shown that individuals with IBS often have heightened sensitivity to stress.
This can lead to a vicious cycle where stress exacerbates IBS symptoms, which in turn increases stress and anxiety.
Common stress-related triggers include work pressure, financial concerns, and emotional distress (van Tilburg et al., 2013).
Actionable Stress Management Techniques for IBS Relief:
Stress management is a crucial aspect of managing IBS.
By incorporating mindfulness techniques, regular physical activity, cognitive behavioural therapy, adequate sleep, healthy eating habits, and seeking support, individuals with IBS can better manage their symptoms and improve their overall quality of life.
Balancing stress and dietary management, such as following a low FODMAP diet, can lead to a more holistic approach to IBS relief.
References
Lackner, J. M., Jaccard, J., & Baum, C. (2018). Patient-reported outcomes for irritable bowel syndrome are associated with patients' severity ratings of gastrointestinal symptoms and psychological factors. Clinical Gastroenterology and Hepatology, 16(4), 636-643.
Moloney, R. D., Johnson, A. C., O'Mahony, S. M., Dinan, T. G., & Cryan, J. F. (2016). Stress and the microbiota-gut-brain axis in visceral pain: relevance to irritable bowel syndrome. CNS Neuroscience & Therapeutics, 22(2), 102-117.
van Tilburg, M. A., Palsson, O. S., & Whitehead, W. E. (2013). Which psychological factors exacerbate irritable bowel syndrome? Development of a comprehensive model. Journal of Psychosomatic Research, 74(6), 486-492.
Zernicke, K. A., Campbell, T. S., Blustein, P. K., & Fung, T. S. (2013). Mindfulness-based stress reduction for the treatment of irritable bowel syndrome symptoms: A randomized wait-list controlled trial. International Journal of Behavioral Medicine, 20(3), 385-396.
Irritable Bowel Syndrome (IBS) affects millions of people worldwide, causing digestive discomfort and impacting daily life.
Recent research has highlighted the crucial role of the gut microbiome in managing IBS symptoms.
Understanding this relationship can provide valuable insights and actionable tips for those following a low FODMAP diet to alleviate their IBS symptoms.
The gut microbiome consists of trillions of microorganisms, including bacteria, viruses, and fungi, that reside in the digestive tract.
These microorganisms play a vital role in digestion, immunity, and overall health.
An imbalance in the gut microbiome has been linked to various gastrointestinal disorders, including IBS (Shukla & Ghoshal, 2018).
Studies have shown that individuals with IBS often have a different composition of gut bacteria compared to those without the condition.
This dysbiosis can lead to increased intestinal permeability, inflammation, and altered gut motility, all of which contribute to IBS symptoms such as bloating, gas, abdominal pain, and altered bowel habits (Paduano & Cingolani, 2020).
The low FODMAP diet, developed by researchers at Monash University, involves reducing the intake of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs).
These short-chain carbohydrates are poorly absorbed in the small intestine and can be fermented by gut bacteria, leading to IBS symptoms (Barrett et al., 2013).
While the low FODMAP diet effectively reduces IBS symptoms in many individuals, there are concerns about its long-term impact on the gut microbiome.
Some studies suggest that the diet may reduce beneficial bacteria, such as Bifidobacteria, due to the restricted intake of prebiotic fibres (Staudacher et al., 2014).
The gut microbiome plays a crucial role in IBS, and the low FODMAP diet can help manage symptoms effectively.
By understanding the relationship between gut bacteria and IBS, and incorporating gut-friendly practices, individuals can achieve better digestive health and overall well-being.
References
Barrett, J. S., Gearry, R. B., Muir, J. G., & Gibson, P. R. (2013). Dietary poorly absorbed, short-chain carbohydrates increase delivery of water and fermentable substrates to the proximal colon. Alimentary Pharmacology & Therapeutics, 36(5), 395-407.
Paduano, D., & Cingolani, A. (2020). Alterations of the gut microbiome in irritable bowel syndrome: Still an ongoing debate. Neurogastroenterology & Motility, 32(12), e13931.
Shukla, R., & Ghoshal, U. C. (2018). Gut microbiome and IBS: The evidence is here to stay. World Journal of Gastroenterology, 24(35), 3778-3790.Staudacher, H. M., Lomer, M. C., Farquharson, F. M., & Lindsay, J. O. (2014). Gut microbiota in individuals with irritable bowel syndrome following a low FODMAP diet. Gut, 63(12), 1913-1920.
Irritable bowel syndrome (IBS) is a common gastrointestinal disorder that affects approximately 11% of the global population.
It is characterised by abdominal pain, bloating, and altered bowel habits, which can significantly impact a person's quality of life.
Despite being a common condition, the exact cause of IBS is not fully understood. However, researchers have made significant strides in recent years in identifying the potential causes of IBS.
In this post, we will explore the 7 causes of IBS, based on the latest research.
Dysbiosis refers to an imbalance in the gut bacteria, or microbiota.
The first cause of IBS is said to be the disrupted balance of the gut microbiota which is a collection of microorganisms that reside in the human gut. Dysbiosis, or alterations in the gut microbiota, may play a role in the development of IBS.
Studies have shown that patients with IBS have a less diverse gut microbiota compared to healthy individuals.
Additionally, changes in the abundance of specific bacteria, such as increased levels of Methanobrevibacter smithii and decreased levels of Bifidobacterium, have been observed in patients with IBS (1).
Intestinal inflammation has been identified as the second potential cause of IBS.
Studies have shown that patients with IBS have increased levels of inflammatory markers in their blood and stool samples (2).
Additionally, some patients with IBS have been found to have increased intestinal permeability, which may allow harmful substances to enter the bloodstream and trigger an immune response (2).
The third cause of IBS is prolonged food intolerances. Food intolerances are a common trigger for IBS symptoms.
Certain foods, such as those high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), can cause digestive discomfort in some individuals.
A low FODMAP diet has been shown to improve symptoms in patients with IBS (3).
In some cases, IBS can be triggered by an infection or parasite in the gut. This is known as post-infectious IBS (PI-IBS). This is the fourth cause of IBS.
Studies have shown that individuals who develop PI-IBS after an infection may have changes in the gut microbiota, increased intestinal permeability, and immune activation (4).
Psychological triggers, such as stress, anxiety, and depression, have been identified as potential causes of IBS.
The gut-brain axis is a bidirectional communication system between the central nervous system and the gut. It plays a crucial role in the regulation of gastrointestinal function, including motility, secretion, and immune response (5).
Psychological stress can disrupt the gut-brain axis and lead to the development of IBS symptoms.
Studies have shown that patients with IBS have higher levels of psychological distress compared to healthy individuals (5).
Chronic stress and anxiety can increase intestinal permeability, activate the immune system, and alter the gut microbiota, all of which may contribute to the development of IBS symptoms.
Additionally, depression has been found to be a risk factor for the development of IBS (5).
Prolonged use of antibiotics has been associated with the development of IBS.
Antibiotics can alter the gut microbiota, leading to dysbiosis and potentially causing IBS symptoms.
A study found that individuals who had received more then three courses of antibiotics had a significantly increased risk of developing IBS compared to those who had received fewer courses (6).
Genetics may also play a role in the development of IBS.
Studies have shown that there may be a genetic predisposition to IBS, with certain genetic variants being associated with an increased risk of developing the condition (7).
However, more research is needed to fully understand the genetic factors underlying IBS.
While the exact cause of IBS is not fully understood, researchers have made significant strides in identifying the 7 potential causes of IBS, a common gastrointestinal disorder.
Dysbiosis, intestinal inflammation, food intolerances, infection and parasites, psychological triggers, prolonged use of antibiotics, and genetics have all been identified as potential causes of IBS.
Further research is needed to fully understand the underlying mechanisms behind these potential causes and to develop more effective treatments for this condition.
Download a FREE low FODMAP meal plan and get started with your symptom relief today.
Stress is a normal part of life, but chronic stress can have negative impacts on our physical and mental health. One area that is often overlooked when it comes to the effects of stress is the gut microbiome.
The gut microbiome is the community of bacteria, viruses, and other microorganisms that live in the digestive tract.
These microorganisms play an important role in many aspects of health, including digestion, metabolism, and immune function.
Research has shown that stress can disrupt the balance of the gut microbiome, leading to a range of negative effects on health.
One way that stress can impact the gut microbiome is by altering the types of bacteria that are present.
Chronic stress has been shown to increase the prevalence of "bad" bacteria, such as Escherichia coli, and decrease the amount of "good" bacteria, such as Bifidobacteria and Lactobacilli.
This imbalance can lead to digestive issues, such as constipation or diarrhea, as well as a weakened immune system.
Stress can also affect the gut-brain axis, the communication network between the gut and the brain.
This communication is important for maintaining gut health, but stress can disrupt this communication, leading to further imbalances in the gut microbiome.
In addition to these direct effects on the gut microbiome, stress can also indirectly impact the health of the gut through behaviors that are commonly associated with stress, such as poor diet and lack of physical activity.
These behaviors can further disrupt the balance of the gut microbiome and lead to negative health consequences.
Practice stress-reducing techniques, such as meditation, deep breathing, or exercise.
Eliminate all the gut irritants, re-build a healthy gut and nourish it long term to improve gut health and minimise digestive discomfort. See our Gut Health Bible and Recipe Ebook which steps you through exactly how to do this yourself.
Eat a healthy, balanced diet that includes a variety of the 5 food groups, fermented foods, prebiotics and probiotics to promote the growth of good bacteria. See the Gut Health Bible & Recipe Book on how to do this.
Get enough sleep to allow the body and the gut microbiome to rest and repair.
Stay physically active to promote good gut health, but don’t over do it!
By taking steps to reduce stress and promote a healthy gut microbiome, it is possible to improve overall health and well-being.
If you want an easy guide on how to completely re-build and nourish your gut health, see our Gut Health Bible & Gut Healthy Recipe Ebook.
We also offer a Dietitian Gut Health Program if you feel you need more accountability and support on your gut health journey.
