The prevalence of irritable bowel syndrome (IBS) is climbing, with up to 20% of the UK population now affected. That’s a staggering 12 million people who experience regular abdominal pain, bloating, gas, diarrhoea, constipation and even nausea.
What is IBS?
IBS is a common condition affecting the digestive system. Usually a lifelong problem, its symptoms (listed above) come and go over time, and can last for days, weeks or months.
Frustrating to live with due to its impact on everyday life, the precise cause of IBS remains a mystery.
So why are so many more people being diagnosed? It’s hard to pinpoint exactly, and greater public awareness – and therefore reporting – will certainly come into play. However, so too do other factors, including higher consumption of processed foods and irregular eating habits. The link between mental health and gut health is well established; anxiety or stress often worsen IBS symptoms. And changes in our environment, such as heavy use of antibiotics may also be fuelling the rise in cases.
How is IBS treated?
The first port of call for many people with IBS is usually an appointment with their GP.
Medication
Various drugs can help relieve abdominal pain, bloating, constipation and diarrhoea. Although often useful, these medications are not always a desirable long-term solution partly because some may have unwanted side effects.
Lifestyle
Lifestyle changes are important. Start by identifying if there’s a trigger behind symptoms, for example stress, time of day or even hormonal cycle.
Keep a sleep diary to see if there is a pattern to the effects of a bad- or good-night’s sleep.
We all know that taking regular exercise has a hugely beneficial effect on our physical and mental health, so try to build that into your daily routine.
And ditch any unhealthy habits, like smoking, too much caffeine, excessive alcohol or heavy meals near to bed-time.
Diet
Unsurprisingly, paying close attention to diet is a must and there’s exciting new research in this arena.
The gut microbiome is a hot topic and refers to the microorganisms (for example bacteria) that live in our gut. There are about 500 species of these, amounting to trillions.
Probiotics are the ‘good bacteria’ found in the gut and we now know we should be incorporating plenty of these into our diet. This doesn’t have to be difficult, or expensive, just look to yoghurt, sauerkraut and kimchi to begin with. Probiotics can help restore balance in the gut flora, potentially easing IBS symptoms for those with imbalance in their gut microbiome.
However, probiotics need prebiotics in order to thrive. Again, don’t feel overwhelmed, just add oats and banana to your shopping basket. Some other foods such as garlic and onions are higher in prebiotics, but these can exacerbate IBS symptoms so tread carefully and keep a food diary to help assess the impact of what you eat on how you feel.
People with IBS are often encouraged to follow a FODMAP regime – with great success rates. This is a strict diet where lists of foods that are allowed/not allowed must be rigorously adhered to. Gluten and lactose are both excluded.
However, a recent study suggests that just cutting down on sugar and sweet treats dramatically reduces symptoms of IBS.
The back story is that a few years ago, a professor from Sweden led a project involving 105 people with IBS. For four weeks, they followed an SSRD diet, which means they ate significantly less sugar and starch and avoided highly processed food, ie ready meals. This diet was found to greatly reduce IBS symptoms.
Now, the SSRD diet has been compared to a FODMAP diet in 155 people with IBS.
Both diets improved symptoms in over 75% of patients. But the less restrictive SSRD diet led to greater weight loss (generally a good thing as people with IBS tend to weigh more on average than healthy people) and sugar cravings decreased more.
“We wouldn’t really even call SSRD a diet. It’s how everyone should eat, not just those with IBS,” says Prof Bodil Ohlsson who led the work. “And unlike Low FODMAP, SSRD is easy to understand and easier to follow. You can eat everything when you are invited to dinner, just less of certain things. If you rest your stomach for the rest of the week, you can indulge a little one day!”
Can reflexology impact on IBS?
A recent review discovered that reflexology can help older people affected by constipation. And while no large research studies have looked at if reflexology is effective for treating IBS, anecdotal evidence suggests reflexology may have a promising role.
‘It is of course important to work with healthcare professionals such as a GP or registered dietitian when dealing with IBS and other conditions,’ says reflexologist Iona Tulloch. ‘Meanwhile, reflexology encourages relaxation and stress relief, so it may indirectly assist in managing IBS symptoms. It can help promote a sense of calm, potentially easing stress-related issues like those linked to IBS. By aiming to restore balance in the body and enhance overall wellbeing, reflexology can be found beneficial by people living with IBS.’
Useful links
Guts UK funds research into the digestive system and provides information and support
The BDA is The Association of UK Dietitians and offers information about IBS and diet and is a great way to find a registered dietitian
The IBS Network is a charity for people with IBS, offering information, advice, and support to people with IBS and has an online forum where people can share experiences
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