Have you heard of Irritable Bowel Syndrome?
This common digestive disorder affects 15–20% of the population, regardless of age, and can appear as early as childhood.
Although not life-threatening, this chronic condition can significantly impact quality of life.
Fortunately, natural solutions exist to alleviate symptoms and improve daily living.
Contents
What are the symptoms of irritable bowel syndrome?
Irritable Bowel Syndrome (IBS), also known as functional bowel disorder, causes various digestive symptoms, including:
- Abdominal pain or discomfort
- Bloating and gas
- Intestinal transit issues, such as diarrhea or constipation
Other possible symptoms include:
- Heartburn
- Nausea
- Abdominal heaviness (also known as dyspepsia after meals)
- Chronic muscle and/or joint pain
- Migraines
- Recurrent cystitis
What causes functional bowel disorders?
The origins of IBS are varied:
- Imbalance in gut microbiota
- Poor diet
- Stress
- Gastrointestinal infections (like gastroenteritis)
This imbalance results in increased intestinal permeability, making it harder for the gut lining to block pathogens and toxins, leading to inflammation and digestive issues.
What natural treatments can relieve IBS?
While there’s no single cure, several natural approaches can help reduce symptoms:
Irritable Bowel Syndrome probiotics
It is imperative to integrate probiotics to fight this condition.
But you must opt for specific probiotics containing lactobacillus plantarum bacteria and bacillus subtilis.
Make sure your supplement is also prebiotic to support the growth of bacteria.
I recommend the Vitamin Bounty Pro-50, a prebiotic and probiotic supplement that you will need to combine with Bacillus Subtilis for a full panel of beneficial bacteria (aff).
Your probiotic treatment should be undertaken for a minimum of two months.
L-Glutamine
Glutamine is an amino acid that protects and nourishes the intestinal walls while treating inflammation.
A dry form is more appropriate to better dose the initial grip.
So opt for a L-Glutamine powder, start with a low dose and build it up over time (aff).
A dose of 2 grams per day is generally recommended, but it is better to start with a minimum dosage and increase it until you feel an improvement in your symptoms.
* Note that if you suffer from allergies, this supplement is not recommended.
Digestive Enzymes
The role of digestive enzymes is to support your digestion by helping you dissolve food.
In the context of irritable bowel syndrome, it is important to find a supplement containing amylase, lipase, and protease like this one (aff).
Omega 3
The anti-inflammatory effects of fish oil can help you treat constipation (aff).
The minimum recommended dosage is 500 mg of EPA/ADH per day.
You can lower the dosage if you belch frequently after taking it.
Which herbs can ease digestive issues?
Triphala
Triphala is an Ayurvedic remedy that combines three key fruits: Amla, Haritaki, and Bibhitaki (aff).
This supplement is excellent for improving digestion and fighting constipation.
Unlike standard laxatives, it’s safe for long-term use.
Peppermint
Many studies support the effectiveness of peppermint in the treatment of irritated bowel syndrome.
For best results, choose peppermint oil capsules designed to release directly in the intestines without causing stomach irritation (aff).
Peppermint is an excellent antispasmodic, ideal for IBS.
Take it before meals to avoid menthol burps.
How can diet help reduce symptoms?
Certain dietary adjustments can effectively manage IBS.
Fibers
Fiber improves gut motility, which treats constipation.
Similarly, they decrease intestinal motility in case of diarrhea simply by absorbing excess water.
Incorporate fiber into your diet through complex carbohydrates, seeds, fruits, vegetables, and cereals.
Introduce them in moderation so your guts get used to them.
Avoid fat
Ban all grease and fat to reduce the production of cholecystokinin, the gastrointestinal hormone very involved in contractions of the colon.
Avoid irritants
Ban gastric irritants like coffee, alcohol, and nicotine.
People with irritable bowel syndrome do not produce more gas than others, but suffer more from abdominal cramps.
Watch what you eat
Take note of your reactions to certain foods and adjust your diet based on your findings.
Avoid crucifers
It is important to stop consuming broccoli, cauliflower, cabbage, and onions.
They cause gas which will increase your bloating.
Limit your meals
Overeating does not go well with irritable bowel syndrome because it often triggers diarrhea and abdominal cramps.
It is best to split your main meals into 5 or 6 snacks throughout the day or maintain your three meals but think about eating less.
Eat slowly
Eating under stress is swallowing too much air.
Consider slowing down the pace, and chewing better while enjoying a soothing setting.
How to manage IBS
Managing IBS requires a personalized approach.
Try various natural solutions to find what works for you.
Combine probiotics and digestive enzymes for optimal results, but avoid introducing too many supplements simultaneously.
With patience and adjustments, you can significantly improve your quality of life despite IBS.
FAQs about IBS
Is IBS dangerous?
No, IBS is not a serious condition nor does it lead to major complications. However, its symptoms can be uncomfortable and significantly affect quality of life. Proper management is essential.
Can IBS be cured?
IBS is a chronic condition without a definitive cure. However, its symptoms can be effectively managed with dietary adjustments, natural supplements, and lifestyle changes.
Is there a link between gut microbiota and IBS?
Yes, an imbalance in gut microbiota can contribute to IBS symptoms. Maintaining a healthy gut through a varied, fiber-rich diet and probiotics is key to improving intestinal health.
Do artificial sweeteners worsen symptoms?
Some sweeteners, like sorbitol or mannitol (found in sugar-free gum or products), can irritate the gut and trigger symptoms. Check food labels to avoid these ingredients.
Are carbonated drinks bad for IBS?
Yes, carbonated beverages can cause bloating and exacerbate symptoms. It’s best to avoid or limit their consumption.
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