Managing a low FODMAP diet can feel overwhelming at first, especially when you're trying to plan meals that are both delicious and gentle on your gut.
Whether you're new to this way of eating or looking for fresh ideas, meal planning can make all the difference in sticking to your low FODMAP lifestyle while keeping meals simple and enjoyable.
Here are some practical tips to help you succeed with low FODMAP meal planning.
One of the first steps in meal planning is making a solid shopping list of low FODMAP foods. Stock up on staples like:
Having these basics on hand will allow you to create a variety of meals without stressing over what to eat next.
When you're on a low FODMAP diet, meal planning for the week ahead is a great way to save time and reduce decision fatigue. Try setting aside time on the weekend to decide what you'll eat for meals throughout the week. You can even prep some of your meals in advance to make weeknights easier.
For instance:
By planning your meals ahead of time, you'll avoid the temptation of grabbing something quick that might not be low FODMAP-friendly.
Eating on a low FODMAP diet doesn’t have to mean spending hours in the kitchen. Simple meals are often the best, especially when you're balancing specific dietary needs.
Focus on one protein source, one or two low FODMAP vegetables, and a low FODMAP grain for each meal.
Batch cooking is a lifesaver for low FODMAP meal planning!
Preparing larger portions of meals and storing them in the fridge or freezer can save you time during the week and ensure you always have a gut-friendly option on hand.
When life gets busy, having ready-made low FODMAP convenience meals on hand can be a huge time-saver. Use these each week or keep a few of these meals in your freezer for quick and easy meals when you're short on time.
Snacking on a low FODMAP diet can sometimes feel limited, but there are plenty of options if you get creative! Try snacks like lactose-free yoghurt with strawberries, rice cakes with peanut butter, or a handful of almonds.
Pre-chop low FODMAP fruits and veggies like cucumber and grapes for easy grab-and-go snacks.
Don’t be afraid to experiment with new low FODMAP recipes to keep things interesting.
There are plenty of delicious options available, from low FODMAP pasta dishes to stir-fries and casseroles. Look for recipes that fit your taste preferences, and don't hesitate to adapt them to your own needs.
Meal planning on a low FODMAP diet can be a game-changer, making it easier to stay on track and enjoy satisfying meals that support your digestive health.
With some preparation, batch cooking, and a well-stocked pantry, you’ll find it easier to navigate this diet and enjoy a wide variety of foods without stress.
For many women with Irritable Bowel Syndrome (IBS), hormonal fluctuations can significantly influence symptoms. These hormonal shifts, especially during the menstrual cycle, often worsen digestive issues like bloating, constipation, or diarrhoea.
Understanding how hormones affect IBS can help women manage their symptoms more effectively.
Hormones such as oestrogen and progesterone play a major role in regulating digestion. Throughout a woman’s menstrual cycle, these hormones fluctuate, affecting gut motility and sensitivity.
In the second half of the cycle (luteal phase), progesterone levels rise, slowing digestion, which may lead to constipation. Women with IBS-C (constipation-predominant IBS) often find their symptoms worsening during this time.
As progesterone drops and oestrogen rises just before menstruation, women with IBS-D (diarrhoea-predominant IBS) may experience more frequent bowel movements, diarrhoea, or bloating.
Hormonal changes also heighten gut sensitivity, making women more prone to cramping and discomfort.
While hormones are beyond control, women can take steps to reduce their impact on IBS:
Hormonal fluctuations, particularly during the menstrual cycle, can significantly influence IBS symptoms in women.
By recognising how hormones impact digestion and using strategies like symptom tracking, a low FODMAP diet, regular exercise, and stress management, women can better manage their IBS.
Consulting with a healthcare provider may also offer relief for those with more severe symptoms.
Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder that affects millions of people worldwide. It is characterised by chronic abdominal pain, bloating, and altered bowel habits.
However, not all IBS is the same; there are several subtypes, each with distinct symptoms and management strategies.
Understanding your specific IBS subtype can help tailor treatment and improve symptom control. This blog post explores the different IBS subtypes, how to identify them, and evidence-based strategies for managing each type.
IBS is generally classified into three main subtypes based on the predominant bowel habit:
IBS-C is characterised by infrequent, hard, and difficult-to-pass stools. This can lead to discomfort and bloating, making daily life challenging.
Dietary Changes
Increasing dietary fibre can help alleviate constipation. Soluble fibre, found in foods like oats, apples, and carrots, is generally better tolerated and effective for IBS-C. A study published in The American Journal of Clinical Nutrition found that soluble fibre supplements significantly improved symptoms in IBS-C patients (Ford et al., 2014).
Hydration
Adequate water intake is crucial for preventing and managing constipation. Aim to drink at least 8 glasses of water per day to keep things moving smoothly.
Physical Activity
Regular exercise can help stimulate bowel movements. Activities like walking, jogging, and yoga are particularly beneficial for promoting regularity.
Medication
If dietary and lifestyle alteration is not effective, laxatives and stool softeners may be used for short-term relief if instructed by your doctor. For chronic constipation, prescription medications may be considered.
Probiotics
Certain probiotic strains have been shown to improve constipation symptoms in IBS-C patients. See a specialist dietitian for more direction on this.
IBS-D involves frequent, loose, and watery stools, which can lead to urgency and abdominal pain.
Dietary Changes
A low FODMAP diet can help reduce diarrhoea and other IBS symptoms by avoiding foods that ferment in the gut and produce gas. According to a study published in Gastroenterology, 70% of IBS-D patients experienced symptom relief with a low FODMAP diet (Halmos et al., 2014).
Hydration
Staying hydrated is essential when managing diarrhoea. Oral rehydration solutions or electrolyte drinks can help maintain fluid and electrolyte balance.
Medication
If dietary change is not effective, over-the-counter antidiarrheal medications like loperamide can provide short-term relief if directed by your doctor. For chronic diarrhoea, prescription medications may be used.
Probiotics
Certain probiotic strains have been shown to reduce diarrhoea and improve gut health in IBS-D patients. See a specialist dietitian for more direction on this.
IBS-M is characterised by alternating symptoms of constipation and diarrhoea, making it one of the more complex subtypes to manage.
Dietary Changes
Since IBS-M involves alternating symptoms, a balanced diet that includes both soluble fibre and low FODMAP foods can be beneficial. Keeping a food diary to track triggers and symptoms can help manage this subtype effectively.
Stress Management
Stress can exacerbate IBS symptoms. Techniques like mindfulness meditation, deep breathing exercises, and cognitive-behavioural therapy (CBT) can help manage stress and improve symptoms.
Medication
Depending on the predominant symptom, medications used for IBS-C or IBS-D may be prescribed. See a specialist dietitian for more direction on this.
In Conclusion
Understanding the specific subtype of IBS you have is crucial for effective management. By identifying whether you have IBS-C, IBS-D or IBS-M, you can tailor your diet, lifestyle, and medical treatments to better control symptoms and improve your quality of life.
Remember, managing IBS often requires a multifaceted approach, so consider combining dietary changes, stress management techniques, and appropriate medications under the guidance of a healthcare provider for the most effective relief!
Ford, A. C., Moayyedi, P., Lacy, B. E., Lembo, A. J., Saito, Y. A., Schiller, L., ... & Quigley, E. M. M. (2014). American College of Gastroenterology Monograph on the Management of Irritable Bowel Syndrome and Chronic Idiopathic Constipation. The American Journal of Gastroenterology, 109(S1), S2-S26. DOI: 10.1038/ajg.2014.187.
Halmos, E. P., Power, V. A., Shepherd, S. J., Gibson, P. R., & Muir, J. G. (2014). A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology, 146(1), 67-75.e5. DOI: 10.1053/j.gastro.2013.09.046.
Managing Irritable Bowel Syndrome (IBS) with a low FODMAP diet can be challenging, especially when it comes to meal preparation.
Having a well-stocked kitchen with low FODMAP staples can make cooking easier and help you stay on track with your low FODMAP needs! This blog post outlines essential pantry and fridge items for maintaining a low FODMAP diet, making meal preparation simpler and IBS-friendly.
Gluten-Free Grains and Flours
Canned Goods
Sweeteners
Herbs and Spices
Cooking Oils and Fats
Low FODMAP Vegetables (keep in mind serving sizes matter!)
Low FODMAP Fruits (keep in mind serving sizes matter!)
Dairy and Dairy Alternatives
Protein Sources
Frozen Low FODMAP Vegetables
Frozen Fruits
Pre-cooked Grains
Protein options
By keeping these essential pantry and fridge staples on hand, you can simplify meal preparation and ensure your meals are IBS-friendly!
Remember, managing IBS is about finding what works best for you, so don't be afraid to experiment and adjust your staples as needed.
Monash University. (n.d.). The Monash University Low FODMAP Diet App. Retrieved from Monash FODMAP
Ford, A. C., Talley, N. J., Spiegel, B. M., Foxx-Orenstein, A. E., Schiller, L., Quigley, E. M., & Moayyedi, P. (2014). Effect of fibre, antispasmodics, and peppermint oil in the treatment of irritable bowel syndrome: systematic review and meta-analysis. BMJ, 348, g1697.
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.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols! They are a group of carbohydrates and sugar alcohols found in various foods. Sound confusing? Let’s elaborate.
These compounds are not fully absorbed in the small intestine and instead travel to the large intestine, where they can cause trouble for sensitive tummies, leading to those unwelcome digestive symptoms [1].
Let's meet the members of the different FODMAP groups and common foods which fall within these groups:
Oligosaccharides: These include fructans and GOS (Galacto-Oligosaccharides) and are commonly found in wheat, rye, onions, garlic, and legumes [1].
Disaccharides: Lactose, the sugar present in dairy products such as milk, yogurt, and cheese, falls into this category.
For those with lactose intolerance, consuming these foods can lead to unpleasant symptoms, commonly loose bowel movements [1].
Monosaccharides: Fructose, the natural sugar found in fruits, honey, and high-fructose corn syrup, is part of this group.
While fruits are healthy options, some individuals may experience gut symptoms after eating certain high-fructose fruits [1].
Polyols: These are sugar alcohols like sorbitol, mannitol, xylitol, and maltitol, which can be found in sugar-free gum, stone fruits, and certain artificial sweeteners [1].
These could be the sneaky additions to your diet that contribute to your symptoms of bloating!
Let's discuss the low FODMAP diet approach.
A common myth is that the low FODMAP diet is something you must maintain or stick to in order to maintain your symptoms. This is totally incorrect!
The low FODMAP diet is a 3-step process, not a life-long diet. It's not about banning all FODMAPs forever, because this would actually be terrible for your gut health long-term.
Although they can be problematic to sensitive tummies, These FODMAPs actually provide an essential food source to the healthy bacteria living in your gut, so cutting them out for long periods of time can actually do more harm than good!
Rather we use this low FODMAP diet approach to eliminate these FODMAPs temporarily and then re-introduce each of them to identify your personal food triggers in order to expand your diet again. It involves reducing high FODMAP foods for 4-6 weeks, followed by systematically reintroducing them to determine your triggers and tolerance levels [2].
Remember, it's a 3-step approach, and you don't have to face it alone. Consulting with a registered FODMAP Dietitian can provide valuable guidance and support throughout the process.
Following a low FODMAP diet doesn't mean giving up on delicious meals.
It's all about making smart swaps and exploring FODMAP-friendly options. Seeing your registered FODMAP Dietitian can make the process a lot smoother by providing FODMAP-friendly recipes and meal plans.
Here are some quick tips on what foods to choose on the low FODMAP diet, phase 1:
Please note, this is just a very small glimpse of what you can consume on the low FODMAP diet and you should always consult your local doctor or FODMAP Dietitian before starting the low FODMAP diet.
Remember, taking care of your gut health and overall well-being goes beyond the food you eat.
Managing stress, practising relaxation techniques like yoga or meditation, getting enough sleep, and staying physically active can all contribute to a healthier gut [4]. So, pamper yourself, find activities that bring you joy, and let your inner glow shine.
Remember, the low FODMAP diet should never be undertaken without guidance from a trained professional. For more questions and direction around FODMAPs and the low FODMAP diet, see your doctor or registered FODMAP Dietitian!
[1] Monash University. (n.d.). About FODMAPs. Retrieved from https://www.monashfodmap.com/about-fodmap-and-ibs/
[2] Gibson, P. R., & Shepherd, S. J. (2010). Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of Gastroenterology and Hepatology, 25(2), 252-258. doi: 10.1111/j.1440-1746.2009.06149.x
[3] Monash University. (n.d.). Vegetables, Proteins, Grains, Fruits, Sweeteners. Retrieved from https://www.monashfodmap.com/blog/vegetables/
[4] Halmos, E. P., Power, V. A., Shepherd, S. J., Gibson, P. R., & Muir, J. G. (2014). A diet low in FODMAPs reduces symptoms in patients with irritable bowel syndrome and a probiotic restores Bifidobacterium species: a randomized controlled trial. Gastroenterology, 146(1), 67-75. doi: 10.1053/j.gastro.2013.09.046
Are you tired of battling recurring digestive issues that impact your daily life? You're not alone!
Irritable Bowel Syndrome (IBS) is a gut disorder affecting millions worldwide!
In this blog post, we'll delve into the facts about IBS, exploring its symptoms, causes, diagnosis, and management strategies.
So, grab yourself a cup of tea, relax, and let's explore all things IBS together.
Irritable Bowel Syndrome (IBS) is a chronic disorder primarily affecting the large intestine or colon.
It is characterised by a range of uncomfortable symptoms, including:
While the exact cause of IBS remains unclear, research suggests that abnormalities in gut-brain communication, an imbalance of bacteria in the gut, and altered intestinal function may contribute to its development [1].
However, more research is needed to uncover the exact causes of IBS.
Read more about causes of IBS here.
Accurate diagnosis of IBS involves a thorough evaluation by your healthcare professional.
When you visit your healthcare professional, they'll dig into your medical history, give you a physical check-up, and maybe even run some tests to rule out any other nasties. They use a tool called the Rome IV criteria to figure out if your symptoms match the IBS profile [2].
Maintaining a symptom journal can also be helpful before seeing your Doctor or Dietitian, as it allows you to track patterns and provide valuable information about your food and bowel habits to help create a plan for you and your symptoms [3].
Let’s talk triggers!
Often IBS symptoms stem from the digestion of foods that are high in fermentable carbohydrates, called FODMAPs.
While triggers of IBS can vary among individuals, certain lifestyle and dietary factors have commonly been associated with worsening symptoms!
Some basic lifestyle habits that may make your IBS worse:
Identifying personal food triggers is crucial for effectively managing your symptoms! This can be done with the help of a specialist Dietitian.
Now, let's talk about taking control of your IBS like a total boss. Although there's no magic cure for IBS, various strategies can help manage and alleviate symptoms, and improve your overall quality of life.
Lifestyle modifications can play such a huge role in symptom control. I’m talking about stress management techniques such as:
These can all have a positive impact on IBS symptoms [4].
Eating a balanced diet is also an important contributor to symptom relief.
Some individuals find relief by adopting a low FODMAP diet, which involves reducing specific carbohydrates that can trigger symptoms [5], however, this should only be done under the guidance of a specialist Dietitian.
To fine-tune your strategy, team up with a healthcare professional and registered dietitian who can help you customise your dietary changes to your unique needs.
Medications like antispasmodics or laxatives may be prescribed to target specific symptoms also, but again, it's crucial to work closely with your healthcare team and specialist Dietitian to determine the most suitable approach for your unique needs [6].
We know that dealing with a chronic condition like IBS can feel like a real challenge. But please remember, you're never alone in this journey!
Reach out to your squad — family, friends, and even online communities where you can connect with fellow warriors who truly get what you're going through.
Sharing experiences, tips, and coping strategies can be a game-changer in managing the ups and downs of living with IBS.
So, put on that smile, stay proactive, and make self-care your superpower on this IBS journey and don’t forget to reach out to your healthcare team and Dietitian to support you along the way!
Check out our library of resources created by our specialist Dietitian to help you on your journey to IBS freedom.
While IBS is a chronic condition and may never truly resolve, there are several prevention strategies that individuals can implement to manage their symptoms effectively and live with IBS relatively freely.
Here are some strategies that may help prevent IBS flare-ups.
The first step in preventing IBS flare-ups is to identify your personal triggers. If you have not done this, it is time to see a specialist Dietitian and take this first step to finding relief: click here!
FODMAPs are certain types of carbohydrates that are poorly absorbed in the small intestine, leading to symptoms like bloating, abdominal pain, and diarrhea in people with IBS.
Following a low-FODMAP diet can help reduce IBS symptoms, but this should only be followed for a maximum of 6 weeks unless otherwise directed by your Dietitian. It is recommended to work with a specialist dietitian to go through the low FODMAP process. Click here for our recommended specialist Dietitian.
Eating smaller, more frequent meals, chewing food thoroughly, and avoiding trigger foods can help reduce the risk of IBS symptoms flaring up.
Stress management techniques such as deep breathing, meditation, and yoga can help reduce stress levels and prevent IBS flare-ups.
Regular exercise is also an effective stress management tool that can help improve digestion and prevent constipation.
Low intensity exercise can help improve digestion and prevent constipation. Walking, jogging, swimming, and cycling are all effective forms of exercise.
If you're taking medications that are causing IBS symptoms, talk to your Doctor or Dietitian about switching to a different medication or adjusting your dosage.
In some cases, medications may be necessary to manage symptoms.
IBS flare-ups can be very uncomfortable, but with the help of a specialist dietitian to identify triggers and implement prevention strategies, we can help manage your symptoms effectively.
If you want to learn more about how to resolve your IBS symptoms for good, identify your triggers and rebuild a healthy gut, visit @theibsprogram for more information!
The IBS Program is a unique program with a proven framework designed to get you relief for your IBS symptoms as fast and as effectively as possible.
Author: Ellen Kessling, Accredited Practicing Dietitian, IBS & FODMAP Specialist
Ellen is an Accredited Practicing Dietitian & Nutritionist specialising in women’s health, gastrointestinal health and the treatment of irritable bowel syndrome.
Ellen completed her 4-year Health Science Degree at the University of Adelaide, and then went on to complete her 2-year Master's degree in Nutrition & Dietetics at Flinders University. She is a trained Monash FODMAP Dietitian and has developed expertise in gut health and IBS management, and enjoys the area of women’s health, including skin, hormones, fertility, and pre & post pregnancy nutrition.
She loves treating all areas of women's health with a holistic and empathetic approach to practice and encourages sustainable, long-term changes rather than quick fixes. She has a focus on packages and programs in her practice to provide more ongoing, specialised care and support beyond what a 1:1 consultation can offer.
She believes a well-rounded, holistic approach to care leads to more effective and sustainable results in her clients.
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.