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Okay, I know it’s not a fun topic! Nobody really feels comfortable to talk about bowel discomfort. Lately, I’ve seen a few clients coming in with IBS so I thought a blog post on this topic would be appreciated.

Irritable bowel syndrome is a functional gastrointestinal tract disorder. This means that the symptoms experienced are caused by changes in how the GI tract works, meaning it’s not working properly. These symptoms could include abdominal pain or discomfort, cramping, bloating, constipation and/or diarrhea. While you may experience some pain, IBS does not lead to disease and damage organs.

I know it can be embarrassing to talk about your stomach problems, but you don’t have to think that pain and bloating are normal because it’s all you know. Don’t let the embarrassment get in the way of your healing. If you’re feeling bloated, uncomfortable, your stomach is in pain, and maybe you’re worried about going out because you need to quickly find bathrooms, it doesn’t have to be that way! The good news is that you can help control your symptoms through diet and nutrition.

Here are a few ways to control your IBS:

• Avoid high-gas foods: if you suffer from bloating and gas, avoiding gassy foods like fizzy drinks, salads and raw fruits and vegetables- especially broccoli and cauliflower- may provide relief
• Consider the FODMAP elimination diet: FODMAPs stands for fermentable oligo-di-monosaccharides and polyols. It has been suggested that people with IBS have an issue with digesting and absorbing these sugars contributing to symptoms.
• Increase your fiber slowly: quickly adding fiber in your diet may cause gas and trigger other symptoms, so increase your fiber slowly by 2-3g a day to reduce risk.
• Drink plenty of water
• Eat smaller meals instead of 3 big meals daily
• Keep a food diary: find out which foods worsen your IBS by recording what and when you eat, as well as your symptoms and bowl movements
• Watch out for common “trigger foods” e.g. milk products, wheat, chocolates, beans, cabbage, high fat foods and artificial sweeteners to name a few
• Take a probiotic: these are live bacteria similar to the ones in your digestive tract
• Exercise regularly
• Consult with a Registered Dietitian: having IBS can be a really individualized condition and quite tricky to manage. Getting help from a trained professional will be best to manage your symptoms and provide relief. You can make a booking here.

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