Smart Food Choices for IBS
IBS, or irritable bowel syndrome, is a condition that it relatively unknown, despite the fact that it affects approximately 10 to 15% of the worldwide population. People with IBS suffer from recurring abdominal pain and changes in bowel movements, which could mean constipation, diarrhea, or both. Symptoms are often exacerbated by stressful situations, which makes IBS an especially difficult condition to live with.
There are various factors that can affect IBS, and one that is relatively simple to modify is diet. Many individuals with IBS notice an exacerbation of their symptoms after eating a meal. Although there are several lists on the Internet like “foods to avoid if you have IBS” or “best foods for IBS,” much of the information may be unhelpful, or may even conflict with other sources.
Unfortunately, if you suffer from IBS and are looking for the “perfect diet,” you likely will not find one. There are several factors associated with IBS. If, for example, you are particularly stressed one day, then foods that normally would not trigger IBS symptoms may cause severe abdominal cramping. Even eating itself can be a trigger for IBS symptoms at times. It is important to know that specific foods don’t cause or prevent IBS symptoms. IBS involves overly sensitive nervous system and gut muscles that overreact to stimuli, including the consumption of food itself.
An effective approach to modifying diet if you have IBS is reducing intake of foods that are more commonly associated with your GI issues. A recent diet for IBS created in Australia called the low FODMAP diet, has gained attention for its efficacy. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. According to Harvard Health Publishing, FODMAPs are carbohydrates that the small intestine has difficulty breaking down, leading to buildup of gas and fluid in the bowel. This in turn causes the sensation of bloating, diarrhea, and abdominal pain associated with IBS. So far, research on low-FODMAP seem to show systematic improvement of GI issues in subjects with IBS when on this diet, with one study even showing that 76% of IBS patients on the low-FODMAP diet showed improvements. FODMAPs include glucose, lactose, GOS, polyols, and fructans This includes vegetables like chickpeas, cauliflower, and brussels sprouts, as well as fruits, such as apples and watermelons. It also includes grains, such as wheat and rye.
However, there is some controversy over this diet. Firstly, the long-term effects of having the FODMAP diet is unknown, as it is has only been around for a few years. Additionally, many dieticians believe that stringent adherence to this diet may lead to deficiency in certain nutrients, and alteration of the gut microbiome (the good bacteria in our gut), both of which may be harmful. This is why it is important to be followed closely by a nutritionist or medical professional when changing diets drastically like this.
In summary, there is no cure-all end-all cure for IBS. By understanding which foods are most tightly associated with your own GI symptoms and reducing their intake, it may be possible to mitigate IBS symptoms. However, it’s bad to be a picky eater -- following a food-elimination diet can make you deficient in nutrients. When trying drastic lifestyle changes, make sure to have close supervision by medical professionals.
References:
https://www.aboutibs.org/treatment-main/ibs-diet.html
Nanayakkara WS, Skidmore PM, O'Brien L, Wilkinson TJ, Gearry RB. Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clin Exp Gastroenterol. 2016;9:131–142.
