Dealing with Irritable Bowel Syndrome (IBS), or think you might be? With an estimated one in five people in Ireland suffering, you’re certainly not alone.

What is IBS?

IBS, although a common condition, is often stigmatised and misunderstood by many. April marks Irritable Bowel Syndrome Awareness month so here at Gourmet Fuel we want to raise more awareness about IBS, what it is, how it's caused and how to manage symptoms.

IBS is a disease that affects the digestive system, causing uncomfortable or painful abdominal symptoms including:

• stomach cramps
• bloating
• irregular bowel movements including diarrhoea and/or constipation
• other less common symptoms include; flatulence, lethargy, nausea and backache

IBS is diagnosed via the recurrence of symptoms as opposed to an official test, which can make things tricky for those suffering. It's important if you do think you have IBS and experience symptoms to go to your doctor to rule out any other more serious inflammatory bowel diseases.

What causes IBS?

IBS is a complex and debilitating condition for which there is no known cause, but is said to be related to a problem with the overall functioning of the gut. Symptoms can be triggered by psychological factors including stress and anxiety as well as physical factors including certain foods and medications.

IBS Management

Some people with IBS have minor symptoms. However, for others, the symptoms are extreme and significantly impacts their quality of life. As of now, there is no cure for IBS, but there are ways to manage your symptoms through diet and other lifestyle modifications, including:

Diet

Keep a food diary- record what you eat and any symptoms you get. You will begin to see a pattern. Common foods that trigger IBS include dairy fried foods, indigestible carbohydrates including garlic and onions. Eat little and often- eating smaller meal sizes more frequently may ease symptoms because overloading your stomach in one sitting can make digestion challenging.

Fibre

Fibre-rich foods help to keep bowel movements regular. Although fibre tolerance is different for each person, insoluble fibre may cause or worsen diarrhoea and add to feeling bloated by drawing too much water to the bowels.

Instead, opt for soluble fibre including: grains, root vegetables such as sweet potato, carrots, and fruits like berries, mangos, oranges and grapefruit. It is also recommended to increase your fibre intake gradually by around 2-3g per day to prevent any adverse effects.

Fermented Foods

Fermented foods are recommended for those suffering with IBS as they are rich in probiotic bacteria, which helps to increase the diversity of your gut microbiome, support the integrity of gut membranes and reduce inflammation.

Additionally, fermented foods are easier to digest because the fermentation process actually breaks down some of the carbohydrates, making digestion easier for you! Examples of fermented foods include yoghurt, sourdough bread, pickled veg, kombucha, kefir, tofu, kimchi, sauerkraut.

Fish

Increase fish consumption with high omega-3 content. Omega-3s have an anti-inflammatory effect within the body, which may help those suffering with IBS.

It is recommended to have 2 portions of fish a week. Examples of fish sources with omega-3 content include salmon, mackerel, trout and tuna. If fish isn't your thing, walnuts, chia seed, flaxseed, avocados are all excellent plant based sources of omega-3!

Limit Processed Foods High in Fat and Sugar.

Food additives including emulsifiers, artificial colours, and preservatives are commonly used in processed foods and have been found to exacerbate IBS symptoms. Additionally, foods higher in fat can be more difficult for the body to digest, which can worsen symptoms for IBS sufferers. Sugar has also been shown to contribute to inflammation. It is best to avoid these foods where possible to manage your symptoms.

Increase Water Consumption

Water helps reduce IBS symptoms by keeping bowel movements regular and improving overall gastrointestinal function. 2L a day is recommended, that's about 6-8 glasses. Limit caffeine, alcohol and fizzy drink consumption. Caffeine and alcohol may worsen symptoms of diarrhoea and anxiety and fizzy drinks can increase gas production, which is not what we want when suffering with IBS!

Lifestyle

It’s also important to exercise regularly (150 mins a week is recommended), get enough sleep, and try to reduce stress to contribute to the successful management of your IBS symptoms

How can gourmet fuel help?

Struggling to manage your IBS symptoms through your diet? Here at Gourmet Fuel we can certainly help get you on track! Check out some of our specialty meal plans that can help including the Mediterranean diet, rich in fruit, vegetables, lean proteins, healthy fats and whole grains and proven to improve IBS symptoms for many!

• - benefitsofnutrition
• - immunesystem