IBS WHAT SHOULD YOU DO?


Having irritable bowel syndrome (IBS) is not walking in the park as they say. It’s an annoying situation without explanation and sometimes a little relief. How does one react when the urgency of finding a bathroom hits or you feel trapped and unable to walk? It is estimated that 10 to 15 percent of Americans suffer from IBS. What is even more annoying is that the cause is unknown. Women are twice as likely to have IBS than men.


There is no direct test for IBS. It is not an autoimmune disease but may be a symptom of a basic autoimmune disorder. The diagnosis of IBS is based on a pattern of symptoms that include:



Constipation due to abdominal discomfort or changes in bowel movements and habits for more than three months

  • Or signs are open and closed for six months
  • The quality of life is affected
  • No other cause can be found for symptoms

If you suspect it is you, talk to your doctor who can diagnose your symptoms and rule out other causes of your discomfort.


Fortunately, there are no obvious signs of damage or disease in the digestive tract although the symptoms may be severe. IBS is called functional gastrointestinal disorder (GI) and is related to problems with how your brain and intestines work together. The intestinal tract muscles and the nerves that control the muscles cause abnormal bowel movements causing pain, constipation, constipation, and diarrhea.


Although you may feel that you cannot control IBS, stress management is one way to deal with the problem. People with chronic depression can suffer from IBS, which is itself depressive. Deep depression, less stressful life or the stresses of chronic daily life can be helped with cognitive behavior therapy (CBT). CBT helps you to redefine your stress management by changing the way you react to it. Other effective ways to relieve stress include exercise, meditation, biofeedback or hypnosis. Lack of sleep also contributes to stress so improving sleep habits can help alleviate symptoms.


Diet can improve symptoms by eating more fiber and avoiding gluten. Fiber generally promotes constipation and helps prevent diarrhea. The 2015-2020 Dietary Guidelines for Americans recommend that adults should have 25 to 38 grams of fiber daily. The average American diet is much lower than that. There are two types of fiber that should be included in your diet for proper bowel function.


Soluble fiber, soluble in water, is found in oats, beans, and fruit.

Insoluble fiber, insoluble in water, is found in grains and vegetables.

Soluble fiber may be very helpful in relieving IBS symptoms because it softens the stool to make it easier to relax. Add fiber slowly to prevent constipation and gas until your intestines change. Eating three fruits a day gives a good start to increasing fiber. Both types of fiber support healthy intestinal bacteria.


Gluten, a protein found in wheat, barley, and rye, can challenge your gut even if you do not have celiac disease. Try to avoid gluten completely for two to three weeks and see if the symptoms improve.


Some foods called FODMAPs appear to greatly enhance the gut. A study by Monash University in Melbourne, Australia identified foods that contribute to the symptoms of IBS and through a systematic diet they found a way to alleviate IBS symptoms.


  • Fertilizers: intestinal bacteria that boil carbohydrates that are not digested and produce gas.
  • Oligosaccharides: foods such as wheat, rye, onions, garlic, legumes, and lentils
  • Disaccharides: lactose in dairy products
  • Monosaccharides: honey, other fruits, high fructose corn syrup Also
  • Polyols: sorbitol and mannitol found in synthetic sweeteners.

FODMAP diet management is complex. Work with a registered dietitian-nutritionist trained in FODMAP concept. For more information: https://www.monashfodmap.com/about-fodmap-and-ibs/


Recipe Tip

Autumn is a great time to add apples and pears to your diet and squashes like butternut, acorn, and spaghetti squash. Fruit supplements of any kind are a great way to start your day with fiber.


Adams Apple

Peel a squash, grate it and squeeze the juice. Mix together 1 tbsp. quick cooking oats, 1 tbsp. dried, 1 tbsp. chopped walnuts, 1 tbsp. apple juice or orange juice, 1 tsp. brown sugar, and 1/8 tsp. cinnamon. Fill the oats with the cored apple and the top apple with the extra filling. Put the apple in a cup or saucepan in the microwave oven. Cover with plastic warp safe in the microwave and replace one edge to remove steam. Microwave for about 1-1 / 2 minutes or until apple is tender. Services: 1