Simple steps to tackle IBS

From sleep to stress, experts tell ABI JACKSON what can worsen sufferers’ symptoms and what can help

MOST people with irritable bowel syndrome (IBS) have a list of foods that tend to trigger symptoms, whether it’s spicy takeaways, too much wheat, dairy, yeast or FODMAPs (short-chain carbohydrates/ sugars recognised as a common culprit in IBS) – resulting in bouts of abdominal cramps, diarrhoea, constipation, bloating and excess gas.

But food isn’t the only thing to consider. There’s a range of other factors that might play a part in IBS...

CERTAIN MEDICATIONS

Whether medications affect IBS varies greatly, says Dr Subashini M, Holland & Barrett’s director of science, health and wellness (hollandandbarrett.com).

Some medicines are more known for causing IBS issues, including tricyclic antidepressants and opiate pain relief (“these have a tendency to cause constipation, which can exacerbate IBS”), SSRI antidepressants (which “can cause diarrhoea”) and antibiotics.

“These can exacerbate IBS via side effects of constipation or diarrhoea, but also because they can kill both the ‘good’ as well as ‘bad’ bacteria in our gut,” notes Dr M.

If you think prescribed medicines are making your IBS worse, it’s important not to stop taking them without guidance from your doctor.

ALCOHOL

“Studies suggest high levels of alcohol intake, especially binge drinktoms ing, is associated with an increase in IBS symptoms,” says Dr M.

As well as looking at how much booze you’re consuming, you could “choose low-FODMAP alcoholic beverages, as they might have less of an impact on your IBS. Drinking water to stay hydrated while drinking alcohol, eating when you drink, and pacing yourself when you are drinking might also help,” she adds.

STRESS AND ANXIETY

“Having IBS causes disturbances in the balance between your brain and gut, with stress and anxiety sometimes triggering overactivity of the gut, causing diarrhoea and stomach churning,” explains Dr Luke Powles, clinical director at Bupa Health Clinics (bupa.co.uk) –

and it’s a two-way street. Once you know what your stressors are, there are steps you can take you help you cope and manage it,” explains Dr Powles.

“A good place to start is to make sure you’re exercising, you can also try meditation and yoga.”

POOR SLEEP

“IBS has also been linked with lower sleep quality,” says Dr M – although she points out there’s limited research into how they’re linked.

For example, poor sleep is also linked with depression and high stress levels – both possible factors in IBS, too.

PERIODS

IBS can cause painful stomach cramps

“Many people find their IBS sympworsen during their period. While more research is needed into this link, it is thought the change in hormones impact the gastrointestinal tract,” says Dr Powles.

What can you do? “Tweak your diet around your menstrual cycle so you are avoiding gassy foods, such as beans and lentils, broccoli, asparagus, pears and onions,” suggests Dr Powles.

EATING TOO FAST

“Eating in a rush can mean you may not chew your food enough, leading to large chunks of food in the stomach, which are harder to digest and can cause wind, bloating or burping,” explains Dr Powles.

“Enzymes in our saliva are really important to help start breaking down food, so give all food a good chew before swallowing.”

A SEDENTARY LIFESTYLE

“It’s recommended people with IBS take regular exercise, both for the mental health and wellbeing benefits, but also because exercise can help food, waste and air move through your digestive system,” says Dr Powles.

“Try to incorporate gentle exercises like yoga, swimming, walking or jogging into your routine around three to five times a week.”