Nutrition For IBS – 3 Steps To Improve IBS, Reduce Bloating And Get A Flatter Tummy
- Apr 30, 2024
- 6 min read
With over a decade of experience in high-pressure jobs, moving across countries, and establishing her own PT studio, she understands the toll of a busy lifestyle on one's health. After suffering from chronic burnout, and a range of debilitating symptoms,
Are you tired of your gut dictating your every move? Welcome to the world of Irritable Bowel Syndrome (IBS), where your stomach becomes the CEO of your discomfort. But fear not, because, in this article, we're about to unravel the mysteries of IBS and explore how targeted nutrition for IBS can reduce bloating, and alleviate symptoms like excess flatulence, and discomfort.
What is IBS and how to reduce bloating?
IBS, short for Irritable Bowel Syndrome, is a complex condition that often leaves individuals feeling like their gut is holding them hostage. Imagine a scenario where your stomach acts like a fickle friend, constantly changing its mood from bloated to gassy without any apparent reason. That's the reality of living with IBS.
One of the most frustrating aspects, as shared by many of my clients before seeking nutritional consultation, is the nature of its symptoms.
Unlike other health issues that show up on medical tests, IBS operates in stealth mode. Its symptoms – ranging from abdominal pain and bloating to irregular bowel habits are so general. This leaves individuals feeling embarrassed, unsure of what to wear…like will skinny jeans fit or not today? And when they finally decide it’s time to do something about that excess gas that can empty the room, they muster the courage to seek help from their general practitioner only to feel dismissed, and utterly misunderstood. IBS isn't a one-size-fits-all condition. Stress, certain foods, hormonal fluctuations, and even underlying illnesses can all cause IBS to flare up. ¹ ² ³
Let's break it down further. SIBO (Small Intestinal Bacterial Overgrowth) is one of the possible causes of IBS. When the number of “bad” bacteria overpowers the “good” bacteria in your small intestine it may lead to bloating, gas, and abdominal discomfort – classic symptoms of IBS. ⁴
Then there's also stress. Your gut and brain are connected, and when you are under stress for prolonged periods your digestion “feels” it and lets you know by escalating IBS symptoms. ⁵ ⁶
And let's not forget about food intolerances. Certain foods – whether it's dairy, gluten, or spicy cuisine – can trigger a cascade of digestive problems in individuals with IBS. It's like playing a game of dietary Russian roulette, never quite sure which meal will set off the alarm bells. ³
Nutrition for IBS
Alright, let's cut to the chase. When it comes to treating IBS, I don't mess around. Here's the lowdown on how I tackle this problem with targeted nutrition for IBS in my clients.
Step 1: Removing specific trigger foods.
Say goodbye to trigger foods. For some people, it can be dairy or gluten. In others, it could be processed goodies and high-FODMAP foods like onions and certain fruits. And in a few, it’s the combination of all the ones I stated. But how do we pinpoint what is the problem? This is where a food diary comes in handy. By jotting down every crumb that crosses your lips, we can uncover the patterns and identify the problem behind your gut's rebellion. In some cases, food intolerance tests might be needed; but from my experience going through the food diary and talking with clients about their symptoms helps pinpoint the problems without the need to spend extra money. Of course in some cases it is necessary to do the appropriate to uncover the wider problem occurring. ⁷ ⁸
Step 2: Repairing the gut.
After removing trigger foods, the focus shifts to repairing the gut. This may involve addressing underlying issues like small intestinal bacterial overgrowth (SIBO), inflammation, or increased intestinal permeability. Here are my favourite strategies that aid in gut repair:
Increase soluble fibre intake gradually. Soluble fibres like those found in oats, psyllium, flaxseeds, and fruits like pears and oranges can help regulate bowel movements and ease IBS symptoms. Increase fibre intake slowly by 2-3 grams per day to avoid gas and bloating. ¹
Try the low FODMAP diet: The low foodmap diet restricts fermentable carbohydrates like fructose, lactose, fructans, and polyols that can trigger IBS symptoms. This diet should be followed under the guidance of a dietitian, with a strict elimination phase followed by slow reintroduction to identify trigger foods. ⁹ To read more about fructans and how they cause bloating click here.
Stay hydrated: Drink plenty of fluids, especially water, to help soften stools and prevent constipation.¹ ² ³
Eat smaller, more frequent meals: Large meals can exacerbate IBS symptoms. Eat smaller portions spaced throughout the day.
Manage stress and exercise regularly: Stress can worsen IBS symptoms, so practice stress management techniques. Regular exercise can also help relieve constipation. ⁵ ⁶
Supplements containing nutrients like glutamine, zinc, amino acids, vitamin D, prebiotics, probiotics, and antimicrobial agents can aid in gut repair and symptom reduction. These supplements target specific deficiencies and imbalances, supporting overall gut health and function. ¹⁰ ¹¹ ¹² To read more about natural remedies for IBS click here.
Step 3: Reintroducing trigger foods:
And just when you thought we’d covered all the bases in steps 1 and 2 there is also step 3 which is as equally important as the first two steps. The "food challenge" phase or reintroduction of the trigger foods helps identify which foods can be tolerated and which should remain limited in the diet. ¹³ It also helps prevent nutritional deficiencies that may arise from prolonged restriction. The goal here is to find a personalized, sustainable diet that minimizes IBS symptoms.
Managing IBS isn’t a one-size-fits-all approach. It requires a comprehensive, step-by-step approach that addresses individual triggers, repairs, and rebalances the gut, and reintroduces foods strategically.
Seeking guidance from a nutritionist
While embracing dietary changes is important in managing IBS, it's vital to seek guidance from a qualified nutritionist or healthcare professional.
As a seasoned nutritionist specializing in gastrointestinal health, digestive balance, and hormonal health I've guided numerous individuals in effectively managing conditions like IBS through personalized nutritional interventions and tailored supplementation strategies. My expertise lies in crafting customized nutrition plans tailored to each person's unique needs and health objectives. By integrating evidence-based dietary recommendations and targeted supplement protocols, my goal is to optimize gut health, alleviate symptoms, and enhance overall well-being. Through my targeted nutrition for IBS approach, clients often experience significant improvements in symptoms and a newfound sense of digestive ease.
If you're ready to take charge of your gut health and improve your quality of life, I invite you to schedule a consultation with me today. Let's collaborate to unlock your full potential for digestive wellness and vitality. Book your nutritional consultation by clicking here.
Mirela Simic,Nutritionist and Personal Trainer
With over a decade of experience in high-pressure jobs, moving across countries, and establishing her own PT studio, she understands the toll of a busy lifestyle on one's health. After suffering from chronic burnout, and a range of debilitating symptoms, she embarked on a journey to become a nutritionist. Specialising in helping individuals with chronic health conditions, hormonal imbalances, digestive disorders, and autoimmune issues, she focuses on personalised nutrition and lifestyle adjustments to restore vitality and well-being.
References:
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[2] NHS choices. Available at: https://www.nhs.uk/conditions/irritable-bowel-syndrome-ibs/diet-lifestyle-and-medicines/
[3] Irritable bowel syndrome (2023) Mayo Clinic. Available at: https://www.mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/symptoms-causes/syc-20360016
[4] Ghoshal, U. C., Shukla, R., & Ghoshal, U. (2017). Small Intestinal Bacterial Overgrowth and Irritable Bowel Syndrome: A Bridge between Functional Organic Dichotomy. Gut and liver, 11(2), 196–208. https://doi.org/10.5009/gnl16126
[5] Effective home remedies for IBS: Lifestyle and diet tips (no date a) Healthline. Available at: https://www.healthline.com/health/ibs-home-remedies-that-work
[6] Qin, H. Y., Cheng, C. W., Tang, X. D., & Bian, Z. X. (2014). Impact of psychological stress on irritable bowel syndrome. World journal of gastroenterology, 20(39), 14126–14131. https://doi.org/10.3748/wjg.v20.i39.14126
[8] Eating, diet, & Nutrition for Irritable Bowel Syndrome - NIDDK (no date) National Institute of Diabetes and Digestive and Kidney Diseases. Available at: https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/eating-diet-nutrition
[9] Whelan K, et al. (2018). The low FODMAP diet in the management of irritable bowel syndrome: An evidence-based review of FODMAP restriction, reintroduction, and personalisation in clinical practice.https://pubmed.ncbi.nlm.nih.gov/29336079/
[10] Camilleri M. (2019). Leaky gut: mechanisms, measurement, and clinical implications in humans. Gut, 68(8), 1516–1526. https://doi.org/10.1136/gutjnl-2019-318427
[11] Marasco G, Cirota GG, Rossini B, Lungaro L, Di Biase AR, Colecchia A, Volta U, De Giorgio R, Festi D, Caio G. Probiotics, Prebiotics and Other Dietary Supplements for Gut Microbiota Modulation in Celiac Disease Patients. Nutrients. 2020; 12(9):2674. https://doi.org/10.3390/nu12092674
[12] Suzuki T. Regulation of the intestinal barrier by nutrients: The role of tight junctions. Anim Sci J. 2020; 91:e13357. https://doi.org/10.1111/asj.13357
[13] Tuck, C., & Barrett, J. (2017). Re-challenging FODMAPs: the low FODMAP diet phase two. Journal of gastroenterology and hepatology, 32 Suppl 1, 11–15. https://doi.org/10.1111/jgh.13687how-endometriosis-lifestyle-changes
