Everybody and every body is different. What may work for one person may not work for another. I can only share what works for me to manage my IBS and other Doctor recommended suggestions.
To better understand why some people have IBS and how to manage it, I think it's important to understand how the digestive system works. The digestive system is one of the eleven organ systems of the human body and it is composed of several hollow tube-shaped organs including the mouth, pharynx, esophagus, stomach, small intestine, large intestine (or colon), rectum, and anus.
Almost all the components of food are completely broken down to their simplest unit within the first 25 centimeters of the small intestine. Any food that is still incompletely broken down (usually less than ten percent of food consumed) and the food’s indigestible fiber content moves from the small intestine to the large intestine. The main task of the large intestine is to reabsorb water. No further chemical or mechanical breakdown of food takes place, unless it is accomplished by the bacteria that inhabit this portion of the digestive tract.
For people with IBS, foods high in FODMAPs are not easily broken down and digested before reaching the large intestine. FODMAPs draw water into the large intestine and the bacteria break down these FODMAP foods, rapidly fermenting them and producing carbon dioxide, hydrogen, and methane gas as a byproduct. The increase in fluid and gas leads to diarrhea, bloating, flatulence, abdominal pain, and distension. However, for some people, constipation or a combination of altering constipation and diarrhea is experienced.
How to improve your IBS symptoms
Any change in diet or addition of supplements should be discussed with your doctor first.
FODMAP Elimination Diet
Not all FODMAPs are a problem for everyone. A temporary FODMAP elimination diet will help you to understand which FODMAP foods you struggle with. By eliminating all FODMAP foods and slowly introducing them back in you'll discover which ones are your "triggers" and learn to avoid them in your daily diet.
Change Your Gut Bacteria
Sometimes the problem lays within our gut. A bad combination of gut bacteria in our large intestine can create IBS symptoms. Gut bacteria thrive when fed foods they like. Starve the bad bacteria by choosing healthy foods that are low in sugars and replace them with good bacteria from probiotics. This may not work for everyone and could increase IBS symptoms for some.
Help With Digestion
Help your body break down FODMAPs by supplementing with digestive enzymes. Digestive enzymes help the body break down fats, carbohydrates, and proteins. They function best at the right stomach pH, therefore taking a digestive enzyme with Betaine hydrochloride (HCL) which helps to increase the stomach's pH would be optimal.
Check For Other Causes
IBS symptoms can be caused by other nasty things, like H.Pylori (Helicobacter pylori) or inflammatory bowel disease. Check with your doctor to rule out other causes.
Finding out what works for you could take time and require patience. Keeping a food/symptom journal will help with the process.
Click HERE for my list of useful journaling apps and other tools.
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