Editor’s note: This information is offered for educational purposes only and is not intended to diagnose or treat any condition. If you have digestive health issues, consult a licensed healthcare professional in person.
Irritable Bowel Syndrome (IBS) is a gastrointestinal disorder characterised by recurrent digestive stress. According to data it’s slightly more common in women, but that’s likely because fewer men seek treatment for digestive issues and therefore fewer are diagnosed. After all, we are very stubborn when it comes to seeing the doctor.
This article looks at the diet and lifestyle changes scientifically-proven to benefit people with IBS.
What is Irritable Bowel Syndrome (IBS)?
IBS is a common disorder of the gastrointestinal tract (GI tract).
IBS is more common in women, people over the age of 50, and those who have had previous infections of the GI tract (1).
It’s diagnosed from a range of recurrent symptoms, which include:
- abdominal pain
- bloating or dyspepsia
- reflux and heatburn
- incontinence and more.
The image below illustrates the immediate symptoms (red) and how they progress to other symptoms (blue) (1).
Some IBS sufferers have frequent bouts of diarrhea, known as IBS-D. Others complain mainly of constipation, known as IBS-C.
Those who often experience both can be labeled IBS-M (mixed), while unsubtyped IBS is known as IBS-U (1).
You can calculate which type you have based on the chart below.
Summary: IBS is a disorder of the gastrointestinal tract characterised by recurrent abdominal pain, bloating, and stool irregularities. It can be classified based on the stool symptoms.
What Causes IBS?
Stressful life events, prolonged anxiety and/or depression seem to increase IBS risk (1).
However, these are more like “triggers”.
The underlying causes and mechanisms are still not known, although a lot of research is underway.
It’s unclear how, but scientists are looking at various factors that influence the microbiome. This includes research into FODMAPs and probiotics (more on these in below sections).
Although the direct causes remain unclear, some forms of IBS treatment have been proven effective.
Summary: The cause of IBS is unknown, but appears to be a complex relationship that involves genetics, gut bacteria (microbiome) and stressors.
Low FODMAP Diet for IBS Treatment
FODMAPs are short-chain carbohydrates that ferment in the large intestine if not properly digested.
The acronym stands for Fermentable Oligo-, Di-, Mono-saccharides, and Polyols.
A high-quality Australian study reported that 70% of participants with IBS felt better after only one week on a low-FODMAP diet, compared with a typical diet (6).
- FODMAPs are poorly digested in those who are sensitive. They are also “osmotically-active”, meaning they draw a lot of water. Pulling excess water into the intestines causes bloating and digestive discomfort seen with IBS.
- FODMAPs are broken down and fermented by bacteria in the large intestine. This process can lead to large amounts of gas, stretching of the large intestine, pain, and bloating.
A low FODMAP diet, when done properly, remains the most effective and consistent form of IBS treatment (8).
For details on how to get started, start here.
Summary: FODMAPs are short-chain carbohydrates known to cause digestive issues in those who are sensitive. High FODMAP foods may cause or worsen symptoms of IBS, which is why a low FODMAP diet can help.
Do Fiber or Prebiotic Supplements Help IBS?
This is a confusing area of research. To understand we must first take a step back.
Prebiotics is the name given to fiber that “feeds” (is fermented by) our gut bacteria. Fermentation can cause beneficial changes in the activity or balance of gut bacteria, one reason dietary fiber is so important (10).
Now while all prebiotics are fiber, not all fiber acts as prebiotic.
To confuse the issue further, many fiber-containing foods are high in FODMAPs, as are many prebiotics. In fact, the majority of known prebiotics are oligosaccharides (the “O” in FODMAP) (10).
Given these overlapping categories and definitions, it’s not surprising the evidence for prebiotic and fiber supplement use is mixed for IBS patients.
It’s thought that soluble fiber helps to make stools a kind of soft yet thick texture. This helps stools move along during constipation, yet firms them up considerably during diarrhea.
Most of the research has looked at the soluble fiber supplement psyllium (or psyllium husk), which is a weak prebiotic.
In one clinical trial of IBS patients, taking 10 grams (about 2 teaspoons) of psyllium per day reduced perceived abdominal pain and discomfort by 90 points compared to just 58 points in the bran group and 49 points for placebo (15).
Branded psyllium supplement Metamucil recommends adults with digestive issues take 1 rounded teaspoon up to 3 times daily.
Anecdotal reports have mixed reviews for psyllium, and I suspect it largely depends on which FODMAPs are a trigger for each individual.
Otherwise, no other type of fiber or prebiotic supplement is recommended at this stage.
Summary: Psyllium is a soluble fiber (and weak prebiotic) supplement that may improve both constipation and diarrhea related to IBS. There is a high variance between individuals though so you will have to test if it helps.
Probiotic Supplements May Improve IBS
Probiotics – not to be confused with prebiotics – are live “good” bacteria usually taken in capsule form.
They can help increase the population of beneficial bacteria in the GI tract, which appears to be helpful for people with IBS (18).
An analysis of 21 randomized-controlled trials (the “gold standard” in scientific research) reported that probiotics improve overall symptoms of IBS as well as improving quality of life (19).
Apart from altering the gut bacteria environment, they may also positively influence intestinal permeability and reduce unwanted inflammation (20).
Problem is that the best strains or species of probiotics are not yet known, and neither is the recommended dosage.
However, Bifido longum is thought to be a great choice, at least based on testimonials.
Summary: Probiotics are bacteria we eat for health benefits. Early evidence indicates they may help improve IBS symptoms, but the best bacterial strain and dosage is not known.
What About Iberogast or STW5?
One commonly used supplement is STW5 or Iberogast.
It contains a unique mixture of the herbs (21):
- bitty candytuft
- chamomile flower
- peppermint leaves
- caraway fruit
- licorice root
- lemon balm leaves
- celandine herbs
- angelica root
- milk thistle fruit.
A high quality clinical study of over 200 patients found that taking STW5 for 4 weeks led to significant improvements in overall IBS symptoms. This included frequency of constipation, diarrhea, flatulence and abdominal pain (21).
Numerous other studies have also found a positive effect of STW5 on IBS (22).
The manufacturer of Iberogast recommends a dose of 20 drops (1 mL), 3 times per day for adults and children over 12 years of age. This is the same amount that research has found to be effective (21).
Summary: STW5 is a herbal supplement that has long been used for treating IBS symptoms. Scientific evidence is now emerging that supports its effectiveness.
Moderate Exercise Can Help Too
Moderate (not excessive) exercise can help improve symptoms.
One randomized, controlled study found that moderately increasing physical activity for 12 weeks resulted in significant improvements in IBS symptoms (24).
Looking at the same participants five years later, those who exercised on average 5 hours per week (walking, cycling, and aerobics) had significantly fewer IBS symptoms compared to before they began exercising (25).
They reported less pain, less abdominal bloating, and less dissatisfaction with their bowel habits. They also reported less depression and anxiety.
It’s thought that physical activity helps the large intestine to move its contents through quicker, both digested food and gas.
In fact, studies have shown that mild physical activity helps to clear gas from the intestines and reduce abdominal distension and bloating (26).
The psychological benefits of exercise may also play a role. People may just feel better in general when they’re physically active, and may have a greater sense of control over their IBS (25).
A combination of cardio and weight training is best, especially if you want to lose weight as well. Just note not to overdo it, as excessive exercise can have the opposite effect. Runner’s gut for example.
Summary: Regular exercise such as walking, cycling and aerobics is shown to improve symptoms of IBS long-term. Excessive exercise may make it worse though.
Mindfulness Meditation for IBS Treatment
Unpredictable digestive symptoms cause anxiety and stress.
Anxiety and stress, in turn, can aggravate digestive symptoms in a kind of feedback loop.
For this reason methods to reduce stress and anxiety help to improve IBS symptoms. Mindfulness meditation is the most well-researched.
In one study, the mindfulness-based therapy group reported a 42% decrease in symptoms. The control group, who did not receive the therapy, reported a 12% increase in symptoms (28).
Additionally, mindfulness meditation seems to have long-term benefits.
Mindfulness mediation is now considered a form of evidence-based medicine, and has shown benefits for a wide range of other health issues too.
Summary: Anxiety and stress are both a trigger and symptom of IBS. Mindfulness mediation is an effective treatment tool for those issues, and has now been shown to help with IBS too.
Other Similar Therapies May Help Too
One randomized controlled trial of 98 patients found that those who received four 90-minute group sessions of relaxation training had fewer symptoms of IBS, improved quality of life, and fewer doctor visits (33).
These improvements were still seen a year after training took place.
Psychological therapies for IBS Treatment
Psychological therapies such as cognitive behavioral therapy (CBT) can also positively impact symptoms.
Researchers recently analyzed data from 15 randomized controlled trials looking at the effect of psychological therapies on IBS. Most of the studies looked at CBT.
They reported significant improvements in quality of life, overall IBS symptoms and abdominal pain (35).
However, the authors did caution that many of the studies were low quality and that more are needed to confirm the findings (35).
Summary: Alternative therapies such as relaxation training and cognitive behavior therapy appear worthwhile for persistent IBS symptoms.
Minimize Other Known Triggers of Digestive Stress
There are additional triggers (other than FODMAPs) known to cause digestive stress in certain people
- Chili (spicy)
- High caffeine intake
- High fat foods, particularly junk foods and processed meats like sausages
- Food chemicals like histamine or salicylates.
If symptoms continue despite removing FODMAPs and other known triggers, you should see your doctor about getting tested for SIBO or IBD.
Successful IBS Treatment Requires a Holistic Approach
Many diet and lifestyle factors can trigger or worsen symptoms of irritable bowel syndrome.
Likewise, many factors can all contribute to improve them as well.
For this reason a holistic approach is necessary in IBS treatment. This includes:
- Following a structured low FODMAP diet
- Trialling psyllium fiber supplements, Iberogast or probiotics if necessary
- Exercising regularly
- Practicing mindfulness meditation or similar therapy, even just 10 minutes per day.
Always talk to your doctor first before making any major diet or lifestyle changes, just to be safe.
A version of this post was originally published on the author’s website, Diet vs. Disease and is republished here with his permission.
Photo credit: Pixabay