IBS: A beginner’s guide
Posted June 27, 2007 at 06:36 PM by Ashlee Green
Section: Her Health, Her Nutrition, Her News, Special Features
Ever been sitting in Statistics class right after lunch taking a test, the room completely silent, when you feel a rumble in your gut and before you know it, the whole class has their heads turned toward your belly wondering why animalistic sounds are emanating from it? Ever suffered through some nightlong cramping sessions after indulging in a few too many cups ‘o joe? Ever tired of explaining to dinner guests embarrassing reasons why you can’t eat that gas-inducing broccoli (or you’ll spend the rest of the night in the bathroom)?
If you find yourself saying ‘yes’ to one or more of the above questions, you could be one of approximately ten to twenty percent of people in the U.S. suffering from Irritable Bowel Syndrome, or IBS.
Causes for the disorder, unfortunately, still remain largely misunderstood. Although not definite (it never is), in general IBS results from lactose intolerance or other food allergies; ingestion of irritants such as coffee, alcohol, or raw fruits and vegetables; laxative abuse; or food poisoning. Moreover, it is generally coupled with a good deal of psychological stress.
People with IBS suffer from chronic cramps, bloating, diarrhea and/or constipation—in other words, just a whole lot ‘o discomfort and, in some instances, embarrassment. The body’s normal intestinal movement and the brain’s control of it are stalled.
But, have no fear! Treatment is here. If IBS is to blame for your gastrointestinal distress, then get on the road to recovery by taking these steps:
1.Start a food diary. Write down everything you put in your mouth, and then jot down corresponding digestive symptoms. If you only get gassy and bloated after ingesting milk, perhaps lactose is the culprit, not IBS.
2.See what doc has to say. Schedule a visit to your family physician, food log in hand, and show her your findings. She will refer you to a gastroenterologist (a.k.a. digestive systems specialist) if need be.
3.Become a test rat. The gastroenterologist will perform some rather in-depth assessments of your digestive tract, most of which will be less than pleasant—stool cultures, rectal exams, and colonoscopies are pretty standard.
4.Go on with your life! If you are IBS-positive, your doctor will assist you in some treatment options. Dietary changes, stress control, exercise, and medications are all beneficial, as are supplements and IBS support groups.
Now that you know how to take action against IBS, here’s a breakdown of some daily tips to use to thwart your discomfort:
• Keep a food diary. This will help to determine trigger foods.
• Eat a high fiber diet. Bye, bye, constipation; hello, regularity. Add some Metamucil or Acacia for added relief.
• Cut out most fat in your diet. Best to keep it to 25% or less of your total caloric intake.
• Eat small, frequent meals. If your stomach is completely empty before a meal, an IBS attack is more likely.
• Eat slowly and in a relaxed state. Eating slowly will help you feel full faster, thereby helping you to eat less in one sitting. You’ll also be less likely to
swallow air.
• Keep hydrated & drink lots of fluids. This will regulate digestion.
Put These On Your Shopping List:
• An IBS Cookbook: A must-have in your anti-IBS arsenal. “Eating for IBS: 175 Delicious, Nutritious, Low-Fat, Low-Residue Recipes to Stabilize the ” by Heather Van Vorous and “Recipes for IBS: Great-Tasting Recipes and Tips Customized for Your Symptoms” by Ashley Koff and Sonia Friedman are both top sellers on amazon.com.
• Decaffeinated Herbal Teas: Peppermint, Fennel, and Chamomile are your best bets.
• Fiber Supplements: Give Metamucil, Benefiber, FiberCon, or Acacia a try.
• Digestive Enzymes: One of the most popular is Beano. Taken before a meal, especially one high in fat, it helps to break down sugars and halt gas.
The following are some common trigger foods—do your best to avoid them!
• Coffee
• Caffeinated and/or carbonated drinks
• Chewing gum
• Artificial sweetener
• Red meat
• Dairy products
• Egg yolks
• Alcohol
• Fried food
Best of luck with your anti-IBS endeavors!
Additional Resources:
Helpforibs.com – Offers a wealth of information and tips, as well as an extensive online store filled with IBS-related books, teas, and supplements.
Aboutibs.org – Learn all you can about the syndrome that’s putting a damper on your life, and ways to combat it.
Photo: ©istockphoto: Lorelyn Medina
Tags: ashley koff, bloat, caffeine, coffee, colonoscopy, cramping, fiber supplements, foods to avoid for ibs, gas, gastroenterologist, gastrointestinal distress, heather van vorous, ibs, ibs causes, ibs cookbooks, irritable bowel syndrome, lactose intolerance, laxatives, sonia freidman, stomach pain, tips to treat ibs
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