If you’ve been diagnosed with irritable bowel syndrome (IBS), it’s important to know that you’re not alone.

Experts estimated that up to 10-15% of the world’s population suffer from this frustrating and painful syndrome. Yet just because IBS is common, doesn’t make it better. As IBS sufferers know, the symptoms are annoying at best, downright painful, and debilitating at most. If you have IBS or you’re concerned you might have it, the first thing you’ll want to do is scour the internet for possible cures.

Read on to learn more about very effective ways to manage symptoms; methods that can make you feel like yourself again.

What is IBS?

IBS, also called ‘spastic colon’ or ‘irritable colon’ is an intestinal disorder that’s caused by irregular contractions of the colon. It affects the functioning of the bowel and causes abdominal pain or discomfort (which can sometimes be relieved by passing wind or faeces). If you have IBS, you’ll also likely experience bloating, constipation or diarrhea.

IBS can be inconvenient, embarrassing, and stressful. Fortunately, IBS doesn’t cause permanent damage to the bowel and isn’t associated with more serious diseases, such as bowel cancer.

What causes IBS?

Frustratingly, no one really knows what causes IBS. But what we do know is that various changes within our gut lead us to experience IBS symptoms.

These changes include:

• Microflora changes: Microflora is what is considered the ‘good’ bacteria in our gut. They reside in our intestines and are essential for our health and wellbeing. Although we’re not sure what happens to the microflora when IBS develops, research has shown that those with IBS have different microflora than otherwise healthy people.
• Nervous system changes: Sometimes, the signals between your brain and your intestines don’t work as they should. These can cause your body to essentially overreact to the stretching your tummy must go through when passing gas or stool. In turn, this overaction causes pain, constipation, and diarrhea.
• Infection: If you’ve had a gut infection, for example, a bad bout of diarrhea or gastro (caused by either bacteria or a virus), you’re at risk of developing IBS. This is because IBS is thought to be associated with too much bacteria in the intestines.
• Intestinal inflammation: Researchers have found that those with IBS have an increased number of immune-system cells in their intestines. These cells are associated with diarrhea and abdominal pain. Unfortunately, no one knows why this occurs.
• Contractions in the intestine: After you eat, muscles in your intestines contract to move food through your digestive system. Stronger and longer contractions typically cause gas, bloating, and diarrhea, whereas weak contractions slow food down and lead to constipation. While we know that muscle contractions cause this symptom of IBS, we aren’t sure why some people’s intestinal muscles don’t work as they should.

What triggers IBS?

While we don’t know what causes IBS, we do know that certain things can trigger a flare-up. They include:

• Stress: If you’re feeling stressed, you will invariably experience more IBS symptoms. It’s important to note, though, that stress makes IBS symptoms worse – it doesn’t cause them.
• Hormones: Women experience IBS far more frequently than men – they’re twice as likely to experience it. Many women report experiencing symptoms during or around the time of their periods.
• Food: We do know that food does play a big part in IBS, but we don’t fully understand why or how. Food allergies in and of themselves don’t usually cause IBS. However, IBS symptoms may be made worse by soft drinks, beans, dairy products, wheat and cabbage.

What are the risk factors for IBS?

Although the below risk factors certainly don’t cause IBS, they do increase your chance of experiencing it. Risk factors for IBS include:

• Being young: IBS occurs most frequently in younger people. It usually occurs in those under the age of 50.
• Being female: IBS is much more common in women. And although being a young woman increases your risk, so too, does menopause. Estrogen therapy during or after menopause increases the risk you’ll develop it.
• Experience issues with your mental health: Mental health issues, such as anxiety or depression, can increase your chance of experiencing IBS.
• Have experienced prior abuse: If you’ve experienced sexual, physical, or emotional abuse in the past, you are more likely to develop IBS.
• Have a family history of IBS: Research has shown that if you have a family history of IBS, you’re more likely to develop it.

What are the symptoms of IBS?

We’ve all experienced diarrhea, constipation, gas, and abdominal pains. But what makes these occasional annoyances different from IBS? See below for symptoms that you’ll likely experience in a more chronic, ongoing fashion if you do have the syndrome:

Abdominal pain and cramping

If you don’t have IBS, your hormones and nerves will work in conjunction with your gut and brain to control digestion. But when you have IBS, this system becomes distorted, leading to pain and cramping.

Pain most often occurs in your lower belly area but can affect the entire abdomen. Fortunately, the pain usually minimises after you’ve gone to the toilet.

Diarrhea

Due to the confusing signals in your gut, you are more likely to experience chronic diarrhea if you have IBS. Research into those with IBS found that adults who experienced the syndrome had 12 or more bowel movements a week, which is double that of those without it.

When you have IBS, waste production is accelerated within your gut, meaning the desire to use the toilet can be quite urgent. IBS sufferers often report feeling embarrassed or avoiding social situations as they feel afraid they’ll be caught out.

IBS-related diarrhea is usually loose, watery, and contains mucus.

Constipation

It doesn’t make sense that IBS could cause both diarrhea and constipation, but unfortunately, it does!

You’re suffering from constipation if you have less than three bowel movements in a week, and many people with IBS suffer from it. If you’re constipated, you’ll have the feeling that you haven’t completed your bowel movement, and will strain as a result.

Constipation and diarrhea

Many people with IBS suffer from both constipation and diarrhea, which is frustrating. Alternating constipation and diarrhea affect 20% of all people with IBS.

People with IBS who have alternating constipation and diarrhea usually experience ongoing abdominal pain. This pain is caused by the continual changes in their bowel movements.

Bowel movement changes

The bowel changes that happen when you have IBS, unfortunately, cause further symptoms. A slow-moving stool can become dehydrated, and this creates even harder stool, which in turn makes constipation worse.

Alternatively, stool that moves too quickly through the intestine can have little time to absorb water, so makes diarrhea worse.

IBS sufferers may also have mucus in their stool.

Bloating and gas

The changed digestion patterns in IBS affect every aspect of the gut and its health, including its ability to produce gas.

IBS leads to more gas production, which also causes bloating.

Bloating is one of the most common symptoms of IBS, with 83% of all people with IBS reporting this as an issue.

Intolerance to food

Food intolerance is extremely common for those with IBS – up to 70% of those with IBS report that certain foods can cause constipation, diarrhea, bloating, or other related IBS symptoms.

As a result of this intolerance, many people with IBS have to avoid certain foods.

Those with IBS report a wide range of foods that trigger symptoms, however, the most common foods that can cause issues include FODMAPs, lactose, and gluten-rich options.

Fatigue and difficulty sleeping

Outside of gut-related symptoms, IBS sufferers also experience some general symptoms. One of these is fatigue, as well as difficulty sleeping.

IBS can cause a whole host of sleeping and fatigue-related issues. These include low stamina, difficulty falling asleep, waking up often when asleep, and feeling tired in the morning.

Depression and anxiety

Those suffering from IBS are also much more likely to suffer from anxiety and depression. Experts aren’t sure whether anxiety and depression are caused by IBS in and of itself, or whether the anxiety and depression are caused by having to manage the many embarrassing and often painful symptoms of IBS.

Foods to avoid with IBS

The large majority of IBS sufferers say that food triggers symptoms they’d rather avoid. While the type of foods that cause this can differ between sufferers, there are certain food types that are more likely to cause a reaction than others. If you’re worried you might have IBS, it’s best to avoid:

• Insoluble fibre: We all need fibre in our diets – it’s what adds healthy bulk, and includes healthy foods such as whole grains, vegetables, and fruits. But those with IBS best avoid insoluble fibre, as this can worsen diarrhea. Insoluble fibre is found in beans, whole wheat, bran, potatoes, and cauliflower.
• Gluten: Gluten-rich grains, including rye, wheat, and barley, can irritate the gut and cause issues in those with IBS.
• Dairy: Dairy foods can be problematic for those with IBS. Firstly, dairy contains fat, which can increase diarrhea, and secondly, those with IBS are lactose intolerant. Non-dairy alternatives such as plant-based cheeses and milk are always best for people with IBS.
• Fried foods: Fried foods are also high in fat, which can be a challenge for those with IBS. Frying food can also change the chemical composition of food, which makes it even more difficult to digest. People with IBS are often recommended to avoid fried food altogether.
• Beans: While beans are generally considered healthy, they can still cause issues for IBS sufferers. Beans increase the bulk in the stool, which causes constipation, as well as gas, bloating, or cramps.
• Coffee: Coffee (and other caffeinated drinks) stimulates the intestines, which can cause diarrhea. They’re best avoided by people with IBS.
• Processed foods: Processed foods, including chips and frozen meals, contain many additives and preservatives which can irritate the stomach lining. As such, people with IBS should avoid or limit them
• Sweeteners: Many people turn to sugar-free sweeteners as they think they’re a healthier choice, but this isn’t recommended for those with IBS. Products that are sugar-free but still sweet, including diet lemonades, contain chemical ingredients that can irritate the stomach lining and cause issues for people with IBS.
• Chocolate: People with IBS can’t tolerate caffeine or sugar, and chocolate has both! As such, it’s best avoided. Vegan options are often better, though.
• Alcohol: Alcohol is one of the foods most likely to trigger symptoms in people with IBS. It contains everything they need to avoid, including gluten and sugar. On top of this, it can be dehydrating, causing diarrhea, constipation, or both.
  
• Onions and garlic: Onions and garlic can be difficult for your intestines to break down, which can cause gas and cramp with those with IBS.
• Cauliflower and broccoli: While generally healthy, broccoli and cauliflower can also be difficult to digest, which in turn causes gas and constipation.

What should I eat if I have IBS?

While you will have to avoid certain foods with IBS, there are many you still enjoy. If you’re an IBS sufferer, experts recommend you follow a FODMAP diet. If you follow this diet, you eliminate certain carbohydrates that can may otherwise not be absorbed by the small intestine.

If you follow a FODMAP diet, you can still enjoy many foods, including:

• Vegan milk and cheese – anything that’s dairy-free
• Some dairy cheeses, including feta
• Fruit, including kiwi, honeydew, and strawberries
• Vegetables, including lettuce, carrots, eggplant, and potatoes
• Some meat and non-meat alternatives, including beef, chicken, and tofu.

Living with IBS – possible treatments

Life with IBS has its challenges, and it’s ok to feel frustrated and embarrassed. With proper management and some preparation though, it’s possible to manage your IBS and live life more or less as you did before. If you’ve got IBS, consider doing the following:

Always be prepared

One of the frustrating things about IBS is that you never know when you’ll be triggered. To plan for this, it’s best to carry things you might need, including spare clothes, wipes, medication, snacks, and water.

Exercise and eat well

Exercise and healthy eating are important for all of us, but even more so for those with IBS. If you’ve got IBS, try to exercise every day. Eat small meals throughout the day to avoid bloating (preferably low FODMAP foods). Also, drink plenty of water, and try probiotics, kefir, or aloe vera juice to promote better digestion

Know your triggers

If you’ve got IBS, know what causes a flare-up – and try to avoid those foods, including, but not limited to, dairy, fried food, alcohol, etc.

Rest when you can

If you’re well-rested, you’ll be less likely to experience bowel problems, and also less likely to experience diarrhea and constipation. Do your best to rest when you can, as well as have a good night’s sleep.

Drink plenty of fluids

Drinking plenty of water is essential if you have IBS, as it will health your stool pass healthily through your system.

Is IBS curable?

Unfortunately, at this stage, there is no known cure for IBS but hopefully, you’ve learned more about IBS, the symptoms you might be experiencing, and how to best live with, and manage, your IBS.

If you have IBS, know that you’re not alone. And also know that with proper management, you’ll be able to lead the life you want.

To relieve the symptoms of IBS, try a bidet. As bidet helps you gently wash down there, helping you to stay fresher while managing constipation and diarrhea.