Irritable bowel syndrome and how to help yourself

What is Irritable Bowel Syndrome (IBS)?

Food moves through the digestive system by rhythmic contractions of the intestinal muscles – a process called peristalsis. In Irritable Bowel Syndrome, muscle spasms cause their contractions to become uncoordinated. The disorder can cause the intestinal contents to move too slowly or too quickly. This can result in abdominal pain, diarrhea, or constipation, abdominal cramps that often calm down after defecation, mucus in the stool, intestinal gas, bloating…

What are its causes?

Over the years, researchers have mentioned numerous factors that could cause this syndrome, but none have been reliably proven. The list of factors includes bacterial, viral, or parasitic infections, excessive use of antibiotics, lactose intolerance or reactions to foods such as wheat or broccoli. Some researchers believe that individuals with IBS have extremely sensitive smooth muscles, not only in the digestive system but throughout the body. Others believe that the disorder is a result of inflammation of the intestinal mucosa. The factor that aggravates symptoms in almost all cases is stress. Since the exact cause of Irritable Bowel Syndrome is unknown, doctors diagnose it by excluding other diseases with similar symptoms, such as diverticulitis and other inflammatory bowel diseases.

How can dietary supplements help?

Natural supplements are effective in controlling many symptoms of IBS. The following supplements can be combined with each other, as well as with conventional medications.

Peppermint oil capsules should be enteric-coated to allow the capsules to pass through the stomach and release the oil in the intestines – they are very effective against muscle spasms that cause abdominal pain and relieve other symptoms. In a study involving 110 people, the capsules relieved abdominal pain in 79% of those who took them. No side effects were observed.

Psyllium, a type of dietary fiber, alleviates the difficulties of many people with IBS – but not all. In most people, it solves the problem of constipation. It also works against diarrhea by absorbing water from the intestinal lumen and increasing stool volume (it seems that increasing stool volume also reduces the intensity of muscle spasms). When taking psyllium, you should drink as much water as possible. If psyllium worsens your symptoms, stop taking it.

Probiotics are cultures of “friendly” bacteria. They aid in digestion and prevent the overgrowth of harmful bacteria.

FOS (fructo-oligosaccharides) – indigestible carbohydrates that are a source of food for friendly bacteria – are sometimes added to probiotic supplements but can also be purchased separately.

Other useful herbs that can be used to prepare teas include marshmallow, slippery elm, and agrimony – they stimulate the secretion of digestive juices. Glutamine amino acid supplements can calm tissue inflammation.

RECOMMENDATIONS FOR TAKING DIETARY SUPPLEMENTS

Peppermint oil

Dosage: One or two capsules three times a day between meals. Tip: Buy enteric-coated capsules with 0.2 ml of oil in each capsule. Start with a smaller dose and increase it as needed.

Psyllium

Dosage: One to three tablespoons of powder dissolved in water or juice per day. Tip: Drink eight glasses of water a day.

Probiotics

Dosage: Two capsules three times a day on an empty stomach, or eat two to three bio yogurts throughout the day. Tip: Take cultures of Acidophilus or Bifidus, or a mix of both.

FOS

Dosage: 2000 mg per day. Tip: Take them together with probiotics – on their own, they are not effective in treating inflammatory bowel diseases.

It is possible that you have already ingested some doses if you are already taking some dietary supplements, so be mindful of the total intake.

What else can you do?

Eat foods high in fiber like fruits, vegetables, grains, and beans. Gradually introduce these foods into your diet to prevent bloating and gas. Large amounts of such foods can reduce the need for taking psyllium.

Eat smaller, more frequent meals. Limit the intake of alcohol, caffeine, and high-fat foods.

Manage stress. Various relaxation methods can help.

Exercise for at least 20 minutes a day to stimulate bowel function and relieve stress.

With medical help, try an elimination diet: stop eating foods you think cause symptoms and start eating them again after a few weeks to see if the symptoms recur.

Source: Reader’s Digest, “Guide to Vitamins, Minerals, and Dietary Supplements”

For IBS issues, I personally recommend Nerva (hypnotherapy) and FODMAP (diet), both created by Monash University. Additionally, if dealing with diarrhea, I suggest a course of Bulardi. Bioenergy has proven to be very effective precisely because it reduces stress levels, which, along with food, is often a trigger for IBS symptoms (Irritable Bowel Syndrome – Irritable Bowel Syndrome).