Irritable Bowel Syndrome (IBS):

Irritable bowel syndrome (IBS) is a functional bowel disorder of the GI system with unknown cause. It is usually characterized by recurrent abdominal pain or discomfort and changes in bowel habits. IBS affects women up to three times more than men.

The symptoms of IBS tend to come and go over time, and they include abdominal pain or discomfort, changes in bowel habits as alternating periods of constipation and diarrhea, bloating, belching, nausea, and heartburn. To be labeled as IBS, recurrent abdominal pain or discomfort should be present for at least 3 days in a month for at least 3 months. Abdominal pain or discomfort usually subsides with defecation.

Potential causative and contributing factors:

1. Disordered GI motility.
2. Increased sensitivity of the GI system.
3. Poor stress-managing mechanisms.
4. Infections.
5. Poor anxiety-controlling systems.
6. Overactive immune system.
7. Imbalances in normal flora (dysbiosis).
8. Dysregulation of serotonin in the GI system.
9. Food allergies.
10. Candida overgrowth.

Nutritional Supports:

Patients with IBS and their treating health professionals are often get frustrated in easing the signs and symptoms of IBS. However, dietary changes may ease the signs and symptoms if the patient sticks to it meticulously. There is no special diet that would work for everyone. FODMAPs diet has been introduced by Australian researchers to relieve symptoms of IBS. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.

People with IBS should avoid high FODMAPs food. Few studies indicate that up to 75% of people with IBS have their symptoms eased by FODMAPs diet.

High FODMAPs Food (Banned Food in IBS):

Fruits: apples, apricots, blackberries, cherries, dates, figs, Goji berries, grapefruit, guava, lychees, mango, nectarines, pears, peaches, pineapple (dried), pomegranate, plums, prunes, raisins, tamarillo, watermelon, dried fruits and canned fruits.

Grains, grain-related and gluten-containing food: wheat, barley, rye, biscuits, croissants, cakes, muffins, pastries, wheat germ, couscous, muesli, semolina, spelt and granola bars.

Dairy products: milk, cheese, cream cheese, yogurt (including Greek yogurt), cream, ice-cream, custard and kefir.

Nuts: cashews and pistachios.

Legumes: lima beans, kidney beans, chick peas, and lentils (in higher quantities).

Sweeteners: fructose, sorbitol, xylitol, mannitol, maltitol, and high fructose corn syrup.

Sweets: chocolates, honey, and jam.

Vegetables: artichokes, asparagus, avocado, beets, broccoli, Brussels sprouts, cabbage, chicory, cauliflower, fennel, garlic, leeks, okra, onions, peas, radicchio, mushrooms, snow peas, soy beans and split peas.

Processed meats and sausages.

Drinks: beer (more than 12 oz a day),caffeinated beverages, coconut water, coffee, energy drinks, soy milk, strong teas (black, chai, herbal and chamomile) and wine (more than a one glass a day).

Low FODMAPs Food (Allowed Food in IBS):

Fruits: banana, blueberries, cantaloupe, cranberry, Clementine, grapes, orange, honeydew melon, kiwi, lemon, lime, papaya, pineapple, tangerine, strawberries, and raspberries.

Vegetables: alfalfa, basil, bell peppers, Bok Choy, carrots, celery, chives, cilantro, collard greens, coriander, corn, eggplant, green beans, lettuce, cucumber, kale, parsley, parsnips, potato, pumpkin, radish, spinach, squash, Swiss chard, tomato, turnip, sweet potatoes, yam and zucchini.

Drinks: rice milk, almond milk, protein supplements, peppermint tea, weak teas and water.

Seeds: flaxseeds, chia seeds, hemp seeds, poppy seeds, pumpkin seeds, sesame seeds and sunflower seeds.

Lean proteins: fish, turkey, lamb, chicken, canned tuna, eggs and lactose-free dairy products.

Seafood: crab, lobster, mussels, oysters, and shrimp

Nuts: almonds, Brazil nuts, chestnuts, hazelnuts, peanuts, pine nuts and walnuts.

Cereals, grains, grain-related and gluten-free food: amaranth, buckwheat, bulgur, corn, millet, quinoa, rice, maize and sorghum.

Spices: black pepper, cardamon, chilli powder, cinnamon, saffron, turmeric, ginger and sumac.

Recommended Supplements:

1. Digestive Enzymes: A full spectrum product.
2. Probiotics: A product that provides minimum 5 to 10 billion organisms per serving.
3. Enteric Coated Peppermint Oil (ECPO): 2 – 4 capsules a day. It helps with symptoms of IBS.
4. Ginger Root: 500 – 1000 mg with each meal. The active ingredients in ginger are volatile oils, zingiberene, bisabolene, shogoals, and gingerols. Ginger aids digestion, reduces irritation to the intestinal walls, and has anti-vomiting and anti-nausea activities.
5. Psyllium: 5 – 20 grams a day. It is a bulking agent that contains insoluble fiber and mucilage. It helps with constipation and diarrhea in people with IBS.
6. Aloe Vera Juice: ¼ – ½ cup three times a day.
7. Caraway: as a tea, three times a day, as a tincture, 2 – 6 ml a day, or as an enteric coated volatile oil, 3 gels a day. A combination of caraway oil and peppermint oil generates better results.
8. Grapefruit Seed Extract: as a capsule, 250 – 1000 mg a day, or a concentrated liquid, 10 -12 drops up to three times a day.
9. Slippery Elm Bark: as a dried form 2 – 4 grams a day, or as a tincture 9 – 12 ml a day. Slippery elm contains mucilage that helps soothe symptoms of IBS.
10. Betaine Hydrochloride: 1 – 2 pills with each meal. It helps with digestion and reduces dyspeptic symptoms of IBS.

Miscellaneous Suggestions:

1. Liver detoxification.
2. Exercise.
3. Meditation and yoga.