Don't suffer through cramps from IBS
What is IBS?
IBS stands for irritable bowel syndrome and the term covers a whole cluster of symptoms, which can include pain, cramping, bloating, diarrhoea and constipation.
How can people identify if they have IBS?
If you have pain or alternating constipation and diarrhea or any other worrying symptoms the first port of call must always be a GP. It's vital to seek medical advice for any type of pain or changed bowel habits.
Petronella RavenshearWhat triggers IBS?
For some people it can be spicy food, or alcohol or coffee, or even too much rich or fatty food. For others there doesn’t seem to be any pattern. Sometimes stress can be identified as a trigger. We think of stress as involving emotions but other things, including lack of sleep or infection, also count as stressors.
There may be a link in some cases between candida and IBS. Antibiotics (as well as a high sugar diet and prolonged stress) can trigger a candida infection. The antibiotics kill the infection but they also kill off our protective friendly bacteria. When the friendly bacteria are wiped out, organisms like candida can take hold. Signs of candida infection can include thrush, sugar cravings, constipation, and low energy.
Which foods should you avoid if you suffer from IBS?
Sadly there aren’t any hard and fast rules. Some people, especially those with diarrhoea, cramping and bloating, find they feel better on a low FODMAPS (Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides And Polyols) diet.
In some of us the carbohydrates, or sugars, in some foods seem to be poorly digested and absorbed which means they ferment in the gut. It’s the fermentation of these sugars which causes problems and that is why a low FODMAP diet can help. But the FODMAP diet is restrictive and can be hard to stick to.
Simply avoiding lactose, which is the sugar found in milk, can make a big difference to some sufferers. Others find that avoiding gluten is a major help in reducing or eliminating symptoms. It’s a good idea to keep a food diary to help to pinpoint troublesome foods.
Which foods are best to help ease gut pain?
Peppermint oil can reduce cramping, and fennel tea can help with trapped wind.
But the best gut foods are fermented foods. Foods such as sauerkraut, natto, yoghurt and kefir may help to reduce the inflammation associated with IBS. Although cabbage can be problematic for some sufferers, once it’s fermented it has soothing properties and becomes more easily digested.
How can people ease the symptoms of IBS?
The simplest and most effective way is to supplement your diet with a live and liquid probiotic. Symprove was shown in an independent study at King’s Hospital, London to reduce or eliminate the pain and other symptoms of IBS. Take a shot of this live probiotic first thing in the morning for at least 12 weeks for best results.
Does exercising help to deal with IBS? If so, what sort of exercises should they be doing? Regular exercise is vital to overall health not just for IBS sufferers. Find something enjoyable and aim for a vigorous workout for 20-30 minutes at least 3 times a week. High Intensity Interval Training (HIT) is reported to have the best effect for IBS sufferers. You’ll know if you’re training hard enough because you won’t be able to chat and do the exercise at the same time.
Other people report that much gentler exercise, such as Tai Chi or yoga, is more beneficial. So it’s a similar story to which foods to enjoy and which foods to avoid, we are all unique individuals with individual needs.