Is this the year you get on top of your IBS?
Are you tired of suffering from unpleasant symptoms of medically diagnosed irritable bowel syndrome (IBS)? You’re not alone. IBS is estimated to affect approximately 1 in 7 people.
If you’ve been putting off getting on top of your IBS, make 2022 the year to do it. It’s a fresh start to a new year, so what better time to take control of your health.
How do I know if it’s IBS?
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IBS symptoms vary between individuals, and diagnosing IBS should be done in consultation with your health professional. Common symptoms include diarrhoea, constipation, bloating, excessive wind and abdominal pain or discomfort. If you haven’t already, it’s important to speak with your GP as the first port of call.
There are many factors that can cause these symptoms so it’s important to rule these out as well as other health conditions.
Why is it important to manage IBS?
IBS can significantly impact your quality of life. Imagine being able to enjoy a hike with friends without worrying about where the nearest toilet will be or going out to dinner without feeling anxious about foods that may trigger your symptoms.
It’s absolutely possible to enjoy a fulfilling life with IBS, but the first step is to take control of your symptoms to manage them effectively.
It’s important to determine your individual food triggers by going through the challenge phase of the low FODMAP diet.
Where to get started
The low FODMAP diet is a front line treatment method of IBS. Almost 75% of individuals get symptom relief within 6 weeks of following the diet.
It is important to have credible support along your low FODMAP journey. The simple FODMAP challenge is a great place to start. This short program will guide you along the journey and provide simple steps for following a low FODMAP diet for a certain period of time to help manage your symptoms.
Why is it important to determine individual triggers?
The low FODMAP diet is not designed to be followed long-term due to the effects this may have on the gut microbiome. This is why it’s important to determine your individual food triggers by going through the challenge phase of the diet, so you don’t need to restrict all FODMAPs long-term.
This may mean discovering you’re sensitive to one or two groups of FODMAPs and re-introducing other FODMAPs you didn’t react to back in your diet. Not only is this important for your gut health, but it’s also important for your overall health in ensuring your diet is nutritionally adequate. Plus, it makes managing IBS in the long-term far less restrictive!
What about things other than FODMAPs?
What could stress be doing to your gut?
Dealing with stress is, erm, stressful. Let’s look at how stress may affect your gut health.
As previously mentioned, there are many factors that may contribute to IBS symptoms other than high FODMAP foods. Many individuals with IBS will have non-FODMAP triggers that exacerbate their symptoms.
Stress, lack of and/or poor-quality sleep, caffeine, fatty foods, spicy foods, large volumes of food and exercise can all impact the digestive system and exacerbate symptoms of IBS.
So, in addition to managing the FODMAP side of things, it’s important to prioritise managing your stress levels, getting adequate sleep, drinking plenty of water and fitting in regular exercise in 2022.
Also moderate your intake of common gut irritants that can exacerbate symptoms such as alcohol, caffeine, fatty foods and spicy foods.
And when it comes to mealtime remember, large volumes of food can exacerbate symptoms. So many people with IBS find it more useful to consume small, regular meals and snacks across the day rather than 3 large meals. More about this in our simple FODMAP challenge.