If you’re one of the many people who suffer from Irritable Bowel Syndrome (IBS) – a common gastrointestinal disease – you’ll be all too familiar with the distressing symptoms it can bring. Indeed, poor gut health in general can cause daily discomfort.
Symptoms of IBS can include abdominal pain, cramping, gas, bloating, diarrhoea, constipation and fluctuations between these conditions. It’s no surprise then that 43% of adults say poor gut health significantly impacts their quality of life, while 39% admit it’s something they frequently ponder over.
This figure rises to a staggering 65% among those with IBS and other gut-related issues, according to research by PrecisionBiotics.
Dr Nisa Aslam, a GP and adviser to PrecisionBiotics, highlights that gut problems are an increasing worry: “Clearly our guts are causing us distress. Over a third (37.6%) of the UK population suffers a ‘disorder of the gut-brain interaction’ such as IBS, which research has confirmed has ‘significant effects on quality of life, psychological health, and healthcare utilisation’. The exact cause of IBS is unknown, but certain lifestyle habits can trigger digestive issues, including diet and stress.
“There’s a reason why the gut is often called the ‘second brain’. The gut and brain are interlinked by various pathways and they’re constantly communicating. As a result, stress and IBS often go hand in hand, with stress and psychological distress often a feature of IBS in sufferers. Evidence suggests that stress may contribute to both the development and worsening of IBS symptoms.”
Five tips to alleviate IBS symptoms
Firstly, moderate your fibre intake: While fibre acts as a prebiotic that nourishes beneficial bacteria, it’s key to consume the right amount. Adults should aim for at least 30g each day, even though the UK average falls short at just 20g.
Optimal sources of fibre include grains like oats and quinoa, legumes, nuts, seeds, and various fruits and vegetables – try not to peel them to keep the fibre content high. Dr Aslam advises caution for those managing IBS, pointing out that “Those with IBS just need to be careful on the fibre. For example, a lower fibre diet can be beneficial for diarrhoea whereas a higher fibre intake can be beneficial for constipation.”
Reduce gas-producing foods: Certain foods can trigger gas production within the gut, leading to discomfort. Dr Aslam recommends cutting down on cruciferous vegetables such as cabbage, cauliflower and Brussels sprouts and legumes like peas, beans and lentils to help diminish wind and bloating issues.
Consider a targeted probiotic formulation: Dr Aslam advised: “But it’s important to look to specific strains and here I would recommend Bifidobacterium longum strain 35624 – which is in PrecisionBiotics Alflorex Original. This is a rigorously studied probiotics species – recognised by the World Gastroenterology Organisation as being the most effective probiotic for the relief of IBS.
“A placebo-controlled randomised clinical trial at the University of Manchester showed that a daily dose of 108 colony-forming units (CFU) of Bifidobacterium longum 35624 relieved many of the symptoms of IBS. These included bloating, abdominal pain and gas, as well as improved bowel function.”
Stress reduction: We’ve seen how stress can exacerbate IBS. But there’s more to it.
Dr Aslam explained: “Stress and anxiety can lead to poor sleep, and then unhealthy food choices, which in turn can affect gut health. Researchers have identified a link to between irregular sleep patterns, which have been linked to a host of health issues as well as harmful gut bacteria which can then trigger unwanted gut symptoms.”
Make sure to prioritise rest, whether that involves attending a soothing yoga or Pilates class, reading a book, or simply spending quality time with your family away from technology.
Avoid ultra-processed foods: These types of food are typically low in fibre and high in sugar and saturated fats, which can upset the balance of your gut microbiome. “Plus, some of these foods contain artificial sweeteners, which have been linked to negative changes in gut bacteria,” said Dr Aslam. “It would be unrealistic to avoid all ultra-processed foods, all of the time. Ideally, turn to whole foods 80% of the time. This includes lean meats, eggs, fish, vegetables, fruit, whole grains and legumes.”
Dr Aslam concluded: “IBS is a condition which can cause both physical and mental distress, but there’s no need to suffer in silence. By putting certain lifestyle practices in place and taking a probiotic with a formulation to suit your needs, you can help to manage IBS and live more comfortably.”
This story originally appeared on Express.co.uk
