NORTH FORK, CA – Irritable Bowel Syndrome (IBS) affects how the intestines function.  People with this diagnosis experience recurring abdominal pain or cramping and changes in bowel habits.  It is estimated that between 7% and 21% of people struggle with this challenge, and few realize they may be making choices every day that contribute to their misery.

Most doctors see IBS simply as a biological problem, and rarely take psychological and social factors into consideration.  IBS affects the function of the bowels, so there is not a specific medical test that can diagnose it.  Tests are run to rule out other possible issues.  The causes of IBS are not fully understood, are always individual, and many factors are thought to be involved.

Typical IBS Symptoms

• Abdominal pain or cramping
  • Often relieved or changed after a bowel movement
• Bloating
• Excess gas
• Changes in bowel habits
  • Diarrhea, constipation, or alternating between the two
• Urgency to have a bowel movement
• A feeling of incomplete emptying after a bowel movement

Possible Causes of IBS

• Highly processed poor quality diet
  • Sugar, white flour, seed oils, pasteurized milk products, protein powders, synthetic vitamins, genetically modified foods (GMOs)
  • Dehydration
  • Constipation
  • Emotional Stress
  • Food allergies
  • Nutritional deficiencies
  • Medications
  • Poor lifestyle choices
    • Alcohol, caffeine, smoking, recreational drugs
  • Sedentary lifestyle
  • Leaky gut
  • Unhealthy microbiome
  • Infections of the digestive system

The digestive tract and the brain are intimately connected and communicate through what is called the gut-brain axis.  The bowel wall even contains the same neurological processes that are found in the brain.  It is known that emotions can affect digestion.  Think about “butterflies in your stomach” when you’re anxious about giving a talk, or feeling “gut-wrenched” with strong emotions when someone you love is hurt.  When you are under stress, your body releases hormones such as cortisol and adrenaline.  (See article: The Cortisol Connection)  This affects your ability to properly digest food, and can also make normal digestive sensations feel painful or uncomfortable.  Chronic stress reduces the diversity of gut microbes, increases intestinal permeability (leaky gut), and is associated with higher levels of inflammation.  (See article: Good Health Starts in Your Gut)  The gut-brain axis works both ways, and this can leave you feeling more irritable, fatigued, and less able to cope with every day stress.

Foods to Avoid That Can Trigger IBS

• Spicy foods
• Sugar
• Refined flour
• Conventional pasteurized dairy products
• All grains, including those that contain gluten
  • Avoid wheat, corn, rice, oats, etc.
  • Avoid bread, noodles and pasta, crackers, chips, pastries, tortillas, breakfast cereals
• Seed oils
  • Canola, corn, soy, sunflower, safflower, sesame, peanut, avocado, cottonseed, etc.
  • Olive oil is commonly diluted with other oils, and it is not on the label
• Nuts
• Caffeine
• Alcohol
• Carbonated and non-carbonated beverages
  • Sodas, teas, electrolyte, sports, and energy drinks, flavored water, juices, alternative “milks” (almond, soy, oat, etc.)

Most doctors prescribe drugs to control the symptoms of IBS, but they do not address the possible causes.  This is an example of how our modern medical system is failing us, and is not unique to IBS.  A true holistic perspective encourages you to look at your life, and to make better choices that support health.  When you have better health, the body is amazingly capable of resolving most medical issues.

Tips to Support Health for IBS

• Stay hydrated
• DO NOT EAT potential trigger foods
• Try eating small, frequent meals
• Chew thoroughly
• Try peeling fruits and vegetables
• Cook at home from scratch, and avoid eating out
• Have at least one bowel movement every day
• Gas, cramps, and bloating are not normal
  • They indicate you are doing or eating something that is not good
• Fiber can aggravate symptoms
  • Avoid it in the short term
• Walk at least 20-30 minutes per day
• Strengthen your abdominal muscles
• Get plenty of sunshine and sleep
• Avoid toxins – both chemicals and electromagnetic fields

There are several previous Focus On Vibrant Health articles that provide more detail on lifestyle choices that you can make that support your health.  Treatments that can be very helpful for people with IBS symptoms are osteopathic treatment and acupuncture.  Specific diet plans that have been shown to help people with IBS include the Specific Carbohydrate Diet, the Gut and Psychology Syndrome Diet, a low FODMAP diet, and the Nourishing Traditions diet.

Approaches that have been shown to be helpful that address the stress and anxiety component of IBS include mindfulness, biofeedback therapy, hypnotherapy, cognitive-behavioral therapy, and progressive muscle relaxation.

If you want to truly address the causes of any health issue, you must take responsibility.  Simply taking drugs to treat symptoms keeps you in the position of being a victim, and will get you nowhere.  Your symptom journey is unique, and it is worth exploring what changes may be helpful to your own experience.

The internet is amazing for providing more detail on any of the ideas offered here.  In addition, find a professional to work with who has a holistic approach, and experience helping people regain their health.

Read additional articles here:  Focus On Vibrant Health.

Dr. Veronica Tilden can be your ally in having vibrant health.  She uses traditional hands-on osteopathy and helps you take responsibility for your health, guiding you to make better choices in your life.  She brings her 30 years of experience to her hometown at her office in North Fork.  You can find out more and schedule an appointment at DrVeronicaTilden.com.