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.
Endometriosis affects millions of women worldwide, causing chronic pain, fertility challenges, and a significant impact on their overall well-being.
While medical treatments play a crucial role in managing endometriosis, the role of nutrition should not be overlooked.
A well-balanced diet tailored to the specific needs of individuals with endometriosis can help alleviate symptoms, reduce inflammation, and improve overall quality of life.
In this blog post, we will explore evidence-based nutrition strategies for managing endometriosis and discuss the invaluable support a registered dietitian can provide.
Before diving into nutrition management, let's briefly understand what endometriosis is.
Endometriosis is a condition where tissue similar to the lining of the uterus grows outside the uterus, leading to pain, inflammation, and the formation of scar tissue.
Hormonal fluctuations throughout the menstrual cycle exacerbate symptoms, making dietary interventions an important component of managing the condition.
An anti-inflammatory diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help reduce inflammation associated with endometriosis.
Foods high in antioxidants, such as berries, leafy greens, and fatty fish, can help combat oxidative stress and inflammation within the body [1].
Omega-3 fatty acids, found in fatty fish (salmon, mackerel), walnuts, chia seeds, and flaxseeds, possess anti-inflammatory properties and may help reduce pain and inflammation associated with endometriosis [2].
Phytoestrogens are plant-based compounds that possess oestrogen-like properties.
Incorporating foods rich in phytoestrogens, such as soy products, lentils, and flaxseeds, may help balance oestrogen levels and reduce symptoms of endometriosis [3].
A diet high in fibre can aid in regular bowel movements and help eliminate excess oestrogen from the body.
Incorporate whole grains, legumes, fruits, and vegetables to increase your fibre intake and support hormonal balance [4].
Certain foods may trigger inflammation and worsen symptoms in individuals with endometriosis.
While triggers can vary from person to person, common culprits include processed foods, high-sugar foods, caffeine, and alcohol.
It is essential to identify and eliminate or reduce these trigger foods from your diet [5].
Seeking guidance from a registered dietitian who specialises in endometriosis can be immensely beneficial.
A dietitian can provide personalised nutrition plans, offer education on symptom management through diet, and help you make sustainable lifestyle changes.
They can also provide ongoing support, monitor your progress, and adapt your dietary strategies as needed.
Incorporating evidence-based nutrition strategies into your daily routine can significantly impact your experience with endometriosis.
An anti-inflammatory diet, rich in antioxidants, omega-3 fatty acids, phytoestrogens, and fibre, can help reduce inflammation, manage pain, and improve overall well-being.
Remember, working with a registered dietitian is crucial for individualised guidance and support on your endometriosis nutrition journey.
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 digestive disorder that affects millions of people worldwide.
It is a chronic condition that can cause significant discomfort and inconvenience to those who suffer from it.
One of the most challenging aspects of IBS is the unpredictable nature of flare-ups.
However, understanding the triggers of IBS flare-ups and implementing prevention strategies can help individuals manage their symptoms and improve their quality of life.
The causes of IBS are not well understood, but there are several factors that can trigger flare-ups.
These triggers can vary from person to person, so it's essential to identify your personal triggers to manage your symptoms effectively.
Food plays a significant role in IBS flare-ups.
Certain foods can trigger symptoms, while others can help prevent them.
Fatty foods, caffeine, alcohol, and spicy foods are common triggers for many people with IBS.
Certain foods high in FODMAPs, or combinations of different high FODMAP foods can also be the cause of your ongoing flare ups. It is important to work with a specialist dietitian to identify your specific FODMAP triggers so you can prevent future flare ups.
Get help from a specialist dietitian here.
Eating large meals or consuming food quickly can put a strain on the digestive system and disrupt its normal digestive function, leading to IBS symptoms such as bloating, abdominal pain, discomfort, gas, diarrhea, and constipation.
Eating smaller, more frequent meals, chewing food thoroughly, and avoiding trigger foods can help reduce the risk of IBS symptoms flaring up.
Find your correct portion sizes and your trigger foods with the help of a specialist dietitian here.
Stress is a common trigger for IBS symptoms.
When a person experiences stress, it can cause the body to release certain hormones, such as cortisol and adrenaline, which can affect the digestive system. These hormones can increase the sensitivity of the nerves in the digestive system, causing pain and discomfort.
Stress can also cause changes in gut motility, or the movement of food and waste through the digestive system. In some people, stress can cause the digestive system to speed up, leading to diarrhea. In others, it can slow down, causing constipation.
Stress can also affect the gut microbiome, which is the community of bacteria that live in the digestive system. Stress can alter the balance of bacteria in the gut, leading to inflammation and other changes that can trigger IBS symptoms.
Women with IBS may experience flare-ups during their menstrual cycle due to hormonal changes.
Hormonal changes can impact IBS because hormones can affect the functioning of the digestive system.
For example, the hormone progesterone can cause the muscles in the digestive system to relax, which can lead to constipation. This is why women may experience IBS symptoms leading up to their menstrual cycle bleed, pregnancy, or menopause.
Certain medications can irritate the digestive tract and cause IBS symptoms. Examples include antibiotics, antidepressants, and nonsteroidal anti-inflammatory drugs (NSAIDs).
Some medications may also contain small amounts of FODMAPs which may also flare symptoms. Check whether your medications may be causing your symptoms by asking a specialist dietitian here.
Infections can cause temporary IBS symptoms, or in some cases, these symptoms may persist even after the infection has cleared up.
Infections can cause an IBS flare-up by disrupting the normal functioning of the digestive system, causing inflammation, and altering the balance of bacteria in the gut microbiome. Managing infections promptly and effectively, and following up with a Dietitian soon after can help reduce the risk of developing long-term IBS symptoms.
We emphasise the importance of identifying personal triggers to manage symptoms effectively, because if you know what is causing your IBS, you have the power to prevent occurrence of your symptoms.
Through The IBS Program, we help clients step through the management and identify where the triggers are coming from, so we can reduce the control your IBS has over you and repair your gut for long term better health.
Prevention strategies such as working with a specialist dietitian to identify FODMAP triggers, eating smaller, more frequent meals, and reducing stress levels are recommended to improve the quality of life for people with IBS.
Promptly managing infections and following up with a dietitian after medication use is also recommended to reduce the risk of long-term IBS symptoms.
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.
Irritable bowel syndrome, also known as IBS, is a common disorder that affects the large intestine.
It can cause a range of symptoms including abdominal pain, bloating, and changes in bowel movements.
These symptoms can be highly disruptive to a person's daily life and can significantly impact their quality of life.
One of the most common symptoms of IBS is abdominal pain.
This pain is often described as a cramping or bloating sensation, and it can range from mild to severe.
The intensity of the pain may vary depending on the person and the severity of their IBS.
Another common symptom of IBS is bloating.
This is a feeling of fullness or pressure in the abdomen that is often accompanied by swelling.
Bloating can be uncomfortable and may cause a person's clothes to feel tighter than usual.
Changes in bowel movements are also a common symptom of IBS.
This can include diarrhea, constipation, or a combination of both.
In some cases, a person with IBS may experience frequent urges to go to the bathroom and may have difficulty controlling their bowel movements.
In addition to these main symptoms, some people with IBS may also experience other symptoms such as gas, mucus in the stool, and a feeling of incomplete emptying after a bowel movement.
It's important to note that the symptoms of IBS can vary greatly from person to person and can be similar to those of other digestive disorders.
If you are experiencing any of the above symptoms, it's important to speak with a healthcare professional for a proper diagnosis and Dietitian for a proper treatment plan.
Treatment for IBS may include lifestyle changes such as dietary modifications, stress management techniques, and medication.
With the right treatment, it is possible to manage the symptoms of IBS and improve quality of life.
The IBS Program is a unique program with a proven framework designed to get you relief for your IBS symptoms as fast and as effective as possible.
This proven framework has helped hundreds of people with IBS break free from symptoms and improve their quality of life already.
Let's just skip the hundreds of dollars spent on supplements and hours spent searching for a solution on Google and fast-track your symptom-free journey with our proven framework inside The IBS Program.
If you need help starting on the low FODMAP diet properly, download our FREE 4-Day Low FODMAP Meal Plan below!
FODMAPs are fermentable components of certain carbohydrates found in the food we eat. They are incredibly beneficial to the health of our gut, but in some people, they can cause digestive discomfort and symptoms.
Read more to find out what is FODMAP...
FODMAP stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols.
Those who suffer from Irritable Bowel Syndrome (IBS) will feel the effects of high FODMAP consumption.
These fermentable carbohydrates cause symptoms such as bloating, gas, urgency, abdominal pain, discomfort and varied bowel habits such as constipation and diarrhoea or a combination of both when consumed in the wrong combinations, or amounts.
The presence of these carbohydrates in the digestive system can cause water to be dragged into the small intestine, leading to bloating and diarrhoea. Also, because they aren’t readily absorbed in the small intestine, they can travel into the large intestine where the bacteria ferment them, producing gas as a by product. This gas can lead to bloating, and expansion of the gut, causing pain in those with IBS.
People with IBS have highly sensitive intestines, meaning they may produce similar amounts of gas as someone without IBS, but they feel the effects of it.
There are different subgroups of foods that sit underneath these FODMAP categories and people with IBS may react to 1 or more of these subgroups.
To reduce FODMAP load in your diet and alleviate these symptoms, consult our Dietitian about trailing the diet, or take a look at The IBS Program and undergo the low FODMAP diet independently or with additional support.
The Low FODMAP diet was developed as a tool to help people with IBS manage their diet and alleviate symptoms. If you need help with low FODMAP recipes, download our free meal plan below!
Follow @theibsprogram on Instagram for daily tips and tricks on the low FODMAP diet.
