Natural Relief for IBS: A Comprehensive Guide to Diet and Supplements from our integrative pharmacist

Irritable Bowel Syndrome (IBS) affects an estimated 10% of the population at any given time, and around 40% over a lifetime.

As it isn’t super clear what causes IBS, it presents a complex challenge that intertwines digestive health with overall well-being. This guide, curated by our integrative pharmacist, explores the multifaceted approach to managing IBS using dietary adjustments and supplements, focusing on providing practical, scientifically backed advice.

What is IBS?

IBS is a functional gastrointestinal disorder characterised by a constellation of symptoms, including recurrent abdominal pain, bloating, and changes in bowel habits such as diarrhoea, constipation, or both.

Diagnosis follows the Rome IV criteria, focusing on symptoms while excluding other conditions. Like the body’s inflammatory response to a sprained ankle, IBS manifests as an inflammatory reaction in the gut, driving its uncomfortable symptoms.

Symptoms of IBS

IBS symptoms can vary widely but typically include:

Abdominal Pain: Often linked to bowel movements, varying in location and intensity.

Bloating and Gas: Common complaints that can be persistent and distressing.

Diarrhoea and/or Constipation: Some individuals experience alternating bouts of diarrhoea and constipation, which complicate dietary management.

What Causes IBS?

Whilst there is no specific known cause, there are triggers that cause IBS symptoms to increase. Factors such as genetics, previous gastrointestinal infections, and chronic stress play significant roles in the manifestation of IBS symptoms. The etiology of IBS is not fully understood but is believed to result from a combination of:

Visceral hypersensitivity - An increase in pain sensation in our organs, aka a lowered pain threshold

Abnormalities in the gut-brain axis - this refers to the direct relationship between our nervous system and our digestive system.

Gastrointestinal motility - This is the movement of food throughout the digestive tract

Gut microbiota - we need to maintain a balance of good and bad bacteria in the gut for healthy digestive functioning

The Gut-Brain Axis and Its Impact on IBS

The gut-brain axis refers to the two-way communication between the central nervous system and the enteric nervous system in the gut. This connection explains why stress and emotional states can influence gut function and vice versa. In IBS, disruptions in this communication can exacerbate or even trigger symptoms.

Effective Management Strategies for IBS

Probiotics:

These beneficial bacteria can restore gut microbial balance, potentially reducing IBS symptoms. Strains such as Lactobacillus plantarum 299v and Bifidobacterium infantis 35624 have shown effectiveness in clinical trials by improving bloating and regularising bowel movements.

Low FODMAP Diet:

Developed by researchers at Monash University, this diet reduces the intake of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which can exacerbate symptoms of bloating and gas in sensitive individuals. It involves a strict elimination phase followed by gradual reintroduction to identify personal triggers.

Stress Management:

Techniques such as cognitive-behavioral therapy (CBT), mindfulness-based stress reduction (MBSR), and regular physical activity are proven to help manage the psychological aspects of IBS, thereby reducing its physical symptoms.

Supplemental Support:

Peppermint Oil: It provides symptomatic relief from abdominal pain due to its antispasmodic properties. Enteric-coated capsules are recommended to avoid heartburn.

Fibre Supplements: Soluble fibres like psyllium may benefit constipation-predominant IBS, while care must be taken with insoluble fibres which can exacerbate symptoms.

Herbal Remedies: Herbs like fennel and ginger are noted for their digestive benefits, including easing gas and bloating.

Navigating IBS requires a tailored approach that integrates dietary management, lifestyle adjustments, and possibly psychological support.

Through careful management and support from healthcare professionals, individuals with IBS can achieve significant improvements in their symptoms and quality of life. For a personalised treatment plan and further guidance, schedule a consultation with our integrative pharmacist.

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Written by Pharmacist Melinda Dalton

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