Although some of us may have problems on a weekly (or even daily) basis, we all have had stomach problems at one point and quickly befriended the closest bathroom. Should you have regularly suffered from constipation, diarrhea, or a combination of both, you may have eventually seen a doctor only to be diagnosed with irritable bowel syndrome (IBS).
Getting a new IBS diagnosis can provide relief—perhaps it gives your regular symptoms some sort of name. You may, however, also find yourself full of questions. We consulted a panel of experts—from gastrointestinal specialists to dietitians—to provide the top five things they advise you should do initially after an IBS diagnosis to assist you negotiate this new diagnosis.
What Is IBS?
According to the American College of Gastroenterology, IBS affects between 10% to 15% of Americans; women almost twice as likely as men to suffer with it. Nina El-Chebli, RD, LDN, IFNCP, CLT, CGN, a registered dietitian focused in gut health, says irritable bowel syndrome, or IBS, is an umbrella term for a range of digestive symptoms, mostly characterized by recurrent abdominal pain and changed bowel habits, such diarrhea, constipation or a combination of both. She says, “The etiology of IBS is unknown, and there can be so many causes,.”
Gastronologist fellow Gabriel Silva, M.D., adds, “There are many different intestinal problems that can cause IBS, such an infection, medicines and stress.” He also adds that there could be intestinal issues similar to IBS, therefore complicating the diagnosis.
Gastintestinologist Ajay Bakhshi, M.D., based in Maryland, notes that an IBS diagnosis is usually provided when someone has bowel changes associated with stomach discomfort at least one day a week. These alterations might be changes in stool appearance or frequency of bowel motions.
The good news is that IBS can be controlled; below, our specialists list the top five things they advise doing while negotiating your new diagnosis.
5 Things Experts Recommend for IBS
1. Manage Your Stress
El-Chebli notes, “An irritable brain can lead to an irritable gut.” She says that stress affects all digestive processes and that a dysregulated nervous system can interfere by reducing the synthesis of digestive enzymes and so impeding regular operation. Top advice for IBS management from El-Chebli? Discover strategies to lower and control stress; they will help digestive systems run better.
Although we cannot wish stress away with a snap of our fingers, there are methods we may lessen it. Deep breathing, meditation, yoga, outdoor activities or leisurely pursuits like drawing or listening to music can assist reduce tension. El-Chebli advises reducing distractions—yes, that means shutting off the TV and putting down your phone—and emphasizing completely digesting food to an applesauce-like consistency during mealtimes. This attentiveness helps your body to better break down meals by jumping commencing the digestion.
Investigate several stress-reducing strategies to see which one suits you most. See our seven science-based strategies for relieving stress in ten minutes or less for further ideas.
2. Incite Fiber
Adding more fiber to their diets is the first thing Bakhshi advises IBS patients should always do. For IBS sufferers with constipation as well as diarrhea, he advises adding a fiber supplement. He suggests Metamucil or Benefiber. Studies indicate that soluble fiber—not insoluble fiber—is most likely to help with IBS symptoms.
Soluble fiber works by converting into a gel in your digestive tract and slowing down digestion. Foods naturally high in this kind of fiber also include beans, lentils, oats, barley, apples, sweet potatoes and oranges.
Usually tasteless if taken powder form, most fiber supplements can be mixed with water to be ingested daily. If you choose a gummy or pill form, be sure the label indicates the right kind of fiber. Before starting any new supplement, it’s also a smart idea to first acquire your doctor’s green light.
3. Have a notebook.
See yourself as a detective. Maintaining a food and symptom diary will help you to better identify possible triggers and understand your symptoms. Tracking all you eat and drink every day as well as recording any symptoms that develop before or after meals is advised by Yasi Ansari, M.S., RDN, national media representative for the Academy of Nutrition and Dietetics. “Your physician and dietitian can benefit from this information,” she notes.
To get optimum results, be as thorough as you can, mentioning dates and times as well as any pre- or post-mealtime symptoms. To find whether your symptoms changed, you might also record periods when you felt particularly worried or missed a night of sleep. This notebook can assist you and your medical team in spotting triggers and trends and modify your diet to help control your IBS symptoms over time.
4. Try the low-fodMAP diet.
All of our experts believe that temporarily following a low-FODMAP diet can assist pinpoint triggers. Among the most advised and successful dietary changes for IBS management are Fermentable oligosaccharides, disaccharides, monosaccharides and polyols—all forms of short-chain carbohydrates that could aggravate IBS symptoms—are known as FODMAPs.
Ansari says, “The American College of Gastroenterology advises that the diet be implemented in three stages.” Initially, set a four to six week limitation period for certain foods. Then progressively bring the foods one at a time back in. At last, modify the quantities of these foods depending on any symptoms during the reintroduction period.
Although studies clearly support the low-FODMAP diet, El-Chebli warns that different dietary treatments may be preferable for some people and the diet may not be useful for everyone with IBS. To find the underlying cause of your symptoms and get customized dietary recommendations, working one-on-one with a certified dietitian nutritionist is therefore absolutely vital.
5. Cut Out Ultra-Processed Foods
One good approach to start controlling your IBS symptoms is cutting meals that are common triggers, such those heavy in added sugar, sodium or fat. whether your diet is heavy in ultra-processed foods, El-Chebli says, the vast ingredient lists could make it challenging to find your triggers or whether you might even be sensitive to some of them. Deli meat, hot dogs, sausages, packaged snacks, baked goods, ready-to-eat meals or frozen prepared meals are few examples of ultra-processed foods.
Your best defense against IBS is a well-balanced, healthful diet heavy in real foods. Emphasizing fruits, vegetables, lean proteins, and whole grains will help support your digestive system’s and general health.
