IBS and Your Health, there are Natural Solutions!
Posted on 14. Oct, 2009 by Guy in Nutrition & Lifestyle
Irritable bowel syndrome (IBS) is a common condition that many people struggle with. Statistics show that one in ten of us display the symptoms of IBS, accounting for more than ½ a million prescriptions and 5,000 hospitalizations each year. It is also the second highest cause of work absenteeism after the common cold.
Do You Have Irritable Bowel Syndrome?
It’s important to realize that IBS is completely different from another condition that sounds very similar, namely inflammatory bowel disease (IBD).
Inflammatory bowel disease is an autoimmune disease that can have very serious consequences. But irritable bowel syndrome, even though it can cause debilitating pain, is a functional bowel disorder. In other words, there are no significant physical conditions that contribute to the problem; hence it’s a functional disease. So how do you know if you might be suffering from IBS? Common signs and symptoms include frequent:
- Abdominal discomfort and/or pain
- Spastic colon (spastic contractions of the colon)
- Bloating
- Gas
- Diarrhea
- Constipation
- Weightgain
How to Treat IBS Without Drugs
Fortunately, there are some simple, basic strategies you can use as an alternative to the drugs that are typically prescribed, such as antispasmodics and antidepressants. These drugs may help control the symptoms but do nothing to address the underlying cause.
Avoid all sources of gluten — The first step for any patient that comes to my clinic with this problem is to go on a gluten free diet. Most people understand this means avoiding all forms of wheat, but you also need to be aware that there are many other hidden sources of gluten in your diet.
Gluten is a protein found in wheat, but it’s also found in other grains such as:
- Barley
- Rye
- Oats
- Spelt
Typically, avoiding gluten for a two to four weeks is enough to see significant improvement. In addition to gluten, food allergies can also play a role so be sensitive to that and start a trial and error process to determine which ones you have.
Get checked for parasites — Another comprehensive strategy, to make sure you’re not struggling with a physical condition that could be simulating IBS, is to have your stool checked for parasites. Some parasites, such as giardia, can sometimes be a contributing factor that needs to be treated.
Tailor your diet to your personal biochemistry — Naturally, you’ll want to pay close attention to your diet. Ideally, you’ll want to eat according to your nutritional/metabolic type, as you have specific nutritional needs that are based on your personal biochemistry, metabolism, and genetic makeup.
Some people thrive on low-carbohydrate, high-protein and high-fat diets. A typical ratio for a might be 40 percent protein and 30 percent each of fats and carbohydrates, but the amounts could easily shift to 50 percent fats and as little as 10 percent carbohydrates depending on individual genetic requirements or conversely 50% Carbohydrates and 15% Fats. No one size diet fits all!
Others require the converse: a high carb, low fat and low protein diet. (However, it’s important to realize that there is a major difference between vegetable carbs and grain carbs, even though they’re both referenced as “carbs.” Grains convert to sugar, which is not something anyone needs in their diet in high amounts.) Others fall somewhere in between these Protein and Carbohydrate types and can afford to be less strict with their ratios of carbs, fats and proteins.
It’s important to realize that if you don’t eat a diet that is suitable for you, you’re likely to suffer health challenges, and a spastic colon is one possibility. Part of metabolic typing is also to pay attention to the quality of your food. You’ll want to consume high quality, unprocessed food. Remember, 80 percent of the money society spends on food is for processed foods. If you choose foods like this you’re bound to experience physical complications, and it’s no big surprise that one of those complications could be in your gut.
Boost healthy bacteria in your gut — It’s also important to make sure you have enough healthy bacteria in your gut. You can get healthy bacteria from fermented foods or a high quality pro-biotic supplement.
Now, once you lower the amounts of sugar and processed foods in your diet, you’re automatically creating a milieu that will support the growth of good bacteria and diminish growth of bad bacteria. But you can enhance that process further by eating fermented foods or taking a high quality probiotic.
Take your fibre – Taking additional fibre can also be very helpful to control IBS symptoms such as constipation and diarrhea. Fibre such as psyllium tends to be particularly helpful, and is my personal favourite. Psyllium is adaptogenic fibre, meaning if you’re constipated it will soften your stool and help increase your bowel frequency, and if you have loose stools and frequent bowel movements, it will help with stool formation and decrease the frequency of bowel movements.
If you decide to use psyllium, make sure it is organic as nearly all the products out there are not, and the damage from the pesticide residue in most of the products far outweigh the benefit you would receive from the fibre itself. Metamucil is a classic non-organic psyllium.
Another good fibre is whole, organic flax seed. You can take a few table spoons of freshly ground flax seed per day. Another benefit of flax is that it’s also a high quality source of plant-based omega-3 fats, particularly ALA, which nearly everyone needs on a regular basis.
Address emotional challenges – Last but certainly not least, I’ve found that many people with IBS have an unresolved emotional component that contributes to their physical problem. This is also one of the reasons why antidepressants are frequently prescribed. Meditation, prayer, and psychological techniques and tools like the Emotional Freedom Technique (EFT) are all strategies you can use to effectively address your emotional challenges.
If irritable bowel syndrome is a condition that you or someone in your family struggles with, following these tips and recommendations can help you, or call us on 07980865892 or email guy@successfulhealthcoach.com and your family, to take control of your health.
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