Eat at least 8 to 10 servings of colorful fruits and vegetables a day, which contain disease fighting vitamins, minerals, fiber, phytonutrients, antioxidants, and anti-inflammatory molecules.
A diet that follows low FODMAP guidelines for a week or more can give your gut a break and a chance to heal. If you suspect you might have SIBO (small intestinal bacterial overgrowth), which can sometimes be responsible for IBS flareups, you may need to stay on this diet for as long as 7 weeks to rebalance your gut.
Growing evidence suggests that IBS may result, at least in part, from a dysfunctional interaction between our gut-brain axis (GBA) and our gut microbiome.
The exact cause of IBS isn't known. Factors that appear to play a role include: Muscle contractions in the intestine. The walls of the intestines are lined with layers of muscle that contract as they move food through your digestive tract.
It can occur after a bacterial infection or a parasitic infection (giardiasis) of the intestines. This is called postinfectious IBS. There may also be other triggers, including stress. The intestine is connected to the brain using hormone and nerve signals that go back and forth between the bowel and the brain.
While symptoms can be effectively managed, IBS is not considered to be a reversible or curable disorder. Even so, many patients are able to find significant relief from their symptoms, and some medical professionals argue that IBS can be eliminated with the right combination of lifestyle changes, diet and medical care.
This means people with IBS can safely consume a serving of medium-sized firm yellow or green bananas daily without triggering gastrointestinal symptoms. However, ripe bananas, which have higher levels of fermentable carbohydrates called fructans, can trigger IBS symptoms in some people.
stomach pain or cramps – usually worse after eating and better after doing a poo. bloating – your tummy may feel uncomfortably full and swollen. diarrhoea – you may have watery poo and sometimes need to poo suddenly. constipation – you may strain when pooing and feel like you cannot empty your bowels fully.
Research suggests that treatments to address this imbalance may benefit people with IBS. A 2021 study looked at the effects of Ramadan-associated fasting and found that intermittent fasting may help remodel the gut microbiome and upregulate the bacteria Lachnospiraceae, leading to health benefits.
A recent study showed that consuming 2 to 3 cups of homemade yogurt - containing Lactobacillus - on a daily basis lead to the complete relief of IBS symptoms along with 1-2 normal bowel movements daily. Out of the 189 IBS patients in the study, 169 achieved complete improvement of symptoms within 6 months.
Increase fiber intake through whole grains, fruits, and vegetables. Stay hydrated by drinking plenty of water and other fluids. Use natural laxatives like herbal teas, aloe vera, and fermented foods. Try a saltwater flush or colonic irrigation under the guidance of a medical professional.
