Irritable bowel syndrome (IBS) is a digestive disorder characterized by chronic or recurrent abdominal pain or discomfort typically with altered bowel habits. While sources may vary, it is believed that it has a worldwide prevalence of 14% in women and about 9% in men, making it one of the most common functional digestive disorders. Generally, IBS can be diagnosed by your doctor using specialized criteria and minimal if any testing is needed, though IBS like syndromes would need to be excluded. Some people may experience IBS with diarrhea, constipation, or both. The symptoms can be frustrating, but naturopathic medicine provides many tools to help manage IBS symptoms. Here are four tips to help you get started managing your IBS naturally.
Diet
Diet is a foundation of health, and my favorite way to explain the role of diet is using plants as an analogy. If the soil, or diet of the plant is not wholesome how can we expect a healthy plant to spring forth? Diet can be double-edged, however, as some foods may be triggering for IBS symptoms. In general, I recommend emphasizing fresh vegetables and fruits which may be prebiotic and reduce inflammation, feeding beneficial gut bacteria, and soothing the GI tract. If you feel foods may be triggering your IBS or would like nutritional advice, consulting a naturopathic doctor can help identify which foods or combinations of foods may be helpful for you.
Probiotics
Did you know there are about as many bacterial cells living on or in us as human cells in our bodies? These bacteria are more than just passive hitchhikers. Most of these bacteria are helpful rather than harmful and provide a variety of services for their human hosts. Some of these benefits include digestion of our food, training our immune system, and even forming invisible barriers on our skin to keep harmful microbes out. In addition, they may help reduce gas, bloating, and improve bowel regularity for patients who suffer from IBS when we eat them. Food sources such as yogurt, sauerkraut, or kimchi are excellent options, but supplements can also be helpful for those who don’t favor the taste of fermented foods.
Meditation
Have you ever been in a stressful situation and felt a response in your digestive system? The gut-brain connection is powerful, and many patients with IBS report an emotional connection with their symptoms. Fortunately, we have many ways to interact with and improve this connection; one of my favorite ways is through meditation. In our busy lives, adding one more thing can sometimes seem hard, but even five minutes per day can lead to improvement over time. Check your phone’s app store for free meditation apps that can help jump start your mindfulness journey.
Herbal Medicine
Herbal or botanical medicine has been around for a long time, and modern research is starting to confirm what many already knew – that plants can be an effective medicine for a variety of conditions including IBS. Next time you experience symptoms, try reaching for some chamomile tea to soothe the digestive tract, or some peppermint to help reduce gas and bloating. As always, consult a licensed naturopathic physician for more specific advice around which herbal medicines may be helpful for you.
To learn more about individualized treatment for IBS or for other concerns, make an appointment at Cactus Naturopathic and Acupuncture.