Irritable Bowel Syndrome (IBS)

What Is IBS & What’s Happening Inside the Body?

Irritable Bowel Syndrome (IBS) is a functional digestive disorder, meaning the gut appears structurally normal but doesn't function optimally. Dr. Umesh describes it as a "syndrome"—a collection of symptoms without a singular identifiable cause. Commonly, individuals experience abdominal discomfort, bloating, and altered bowel habits. This condition arises from a complex interplay between the gut and brain, often influenced by factors like stress, diet, and gut microbiota imbalances.

Common Potential Underlying Root Causes:

• Frequent antibiotic use disrupting gut flora.

• Post-infectious changes following food poisoning.

• Chronic stress and anxiety affecting gut-brain communication.

• Food intolerances, notably to gluten or dairy.

• Imbalances in gut microbiota

How Common Is It?

IBS affects approximately 10–15% of the global population, with varying prevalence across regions. (Wikipedia)

Signs & Symptoms

• Abdominal pain or cramping.

• Bloating and gas.

• Diarrhea, constipation, or alternating between both.

• Urgent need for bowel movements post meals.

• Mucus in stool.

• Feeling of incomplete evacuation.

Note: Symptoms can vary among individuals and may fluctuate over time.

Nutritional Approach to Managing IBS

Core Dietary Focus:

• Anti-inflammatory Foods: Incorporate fruits, vegetables, and omega-3-rich foods to reduce gut inflammation.

• High-Fiber Diet: Gradually increase soluble fiber intake to aid digestion and regulate bowel movements.

• Low FODMAP Diet: Temporarily eliminate fermentable carbs to identify specific triggers. 

Foods to Include:

• Whole grains like oats and brown rice.

• Lean proteins such as chicken and tofu.

• Low-FODMAP fruits and vegetables, e.g., bananas, carrots.

• Probiotic-rich foods like yogurt and kefir.

Foods to Limit (Not Avoid):

• High-fat and fried foods.

• Caffeinated beverages.

• Artificial sweeteners.

• Alcoholic drinks.

Remember, dietary responses are subjective; it's essential to monitor individual reactions.

Key Nutrients to Focus On

IBS can be associated with deficiencies in certain nutrients:

• Vitamin D: Supports immune function and may alleviate IBS symptoms.

• Vitamin B12: Essential for nerve health; deficiencies can exacerbate fatigue.

• Omega-3 Fatty Acids: Possess anti-inflammatory properties beneficial for gut health.

• Magnesium: Aids in muscle function and can help with constipation.

• Zinc: Supports immune function and gut lining integrity.(The Sun)

Consult with a healthcare provider before starting any supplementation.

Lifestyle Recommendations

Movement & Sleep Hygiene:

• Engage in regular physical activity like walking or yoga.

• Maintain a consistent sleep schedule, aiming for 7–9 hours nightly.

Stress Management Techniques:

• Practice mindfulness or meditation.

• Limit screen time, especially before bedtime.

• Maintain a journal to track symptoms and stressors.

Monitoring & Tracking

Body Signals:

• Energy levels.

• Digestive patterns.

• Sleep quality.

• Mood fluctuations.

Food/Symptom Journaling:

• Document meals and corresponding symptoms to identify triggers.

Relevant Lab Markers:

• Thyroid function tests (e.g., TSH).

• Vitamin D and B12 levels.

• Inflammatory markers if recommended by a healthcare provider.

Frequency of tests should be determined in consultation with a medical professional.

Ready to Take the Next Step?

Understanding and managing IBS is a journey. If you're seeking personalized guidance, consider booking a consultation with our team.

📅Click here to Book your free 30-minute consultation

What to Expect:

• A comprehensive review of your dietary habits and lifestyle.

• Personalized nutrition and lifestyle recommendations.

• Strategies to identify and manage your unique triggers.(

For a more in-depth understanding, watch Dr. Umesh's detailed explanation on IBS: Watch Here