Irritable bowel syndrome (IBS), also known as spastic colon or functional bowel disorder , is a benign chronic condition. It is characterized by abdominal pain and recurring bowel irregularities. On a daily basis, the symptoms of IBS can quickly become debilitating. There are several ways to better manage IBS: diet, probiotics, balancing the gut microbiota, medication, etc. Let's take a closer look at this intestinal disorder.
What is irritable bowel syndrome?
Definition
Irritable bowel syndrome (IBS), also known as functional bowel disorder, is a disorder of bowel function. It is characterized by significant digestive discomfort, combining abdominal pain with regular episodes of diarrhea and constipation. This syndrome is far more common than one might think. It affects women three times more often than men and impacts approximately 5% to 10% of the French population. It is a condition that often appears between the ages of 30 and 40, but can also affect children and adolescents. The problem is that it often goes undetected by doctors. Yet, a growing body of scientific research is proving that an imbalanced gut microbiota is often the root cause of intestinal disorders such as SIBO (small intestinal bacterial overgrowth) or Crohn's disease.
The causes of irritable bowel syndrome
The causes of IBS are numerous and still poorly understood. This syndrome can be due to several things:
- Increased intestinal sensitivity : people suffering from IBS experience bloating and abdominal pain more acutely.
- Bowel motility disorders: the intestine contracts too strongly or too slowly. This irregularity causes a slowing or acceleration of transit, which is accompanied by constipation, diarrhea, and abdominal pain.
- Intestinal inflammation : often linked to a change in intestinal flora or increased intestinal permeability.
- Intestinal microbiota imbalance : when beneficial gut bacteria are present in insufficient quantities, the intestinal wall becomes less permeable, allowing pathogenic bacteria to proliferate more easily. This increased permeability contributes to the inflammatory response and intestinal sensitivity.
Association with other diseases : IBS can also be associated with fibromyalgia, painful bladder syndrome, gastroesophageal reflux disease (GERD) or certain acute gastroenteritis.
Functional bowel disorder can also be exacerbated by psychological factors such as anxiety, stress, depression, or fatigue.
Symptoms of irritable bowel syndrome
Cramps, bloating, diarrhea, swollen belly … The symptoms of IBS are grouped into 3 categories:
- Abdominal pain : This stomach pain is characterized by spasms or cramps located throughout the abdomen and around the navel. It often occurs a few hours after a meal and disappears at night. This is the most common symptom of irritable bowel syndrome (IBS).
- Bloating : This is usually accompanied by intestinal noises related to the movement of gas and fluids. This discomfort can quickly become unbearable and make it impossible to wear tight clothing. Bloating is relieved by passing gas or stool.
- Bowel movement disorders : alternating diarrhea and constipation are often observed in people affected by IBS.
Some extra-digestive symptoms may also appear: extreme fatigue, headaches, hot flashes and muscle pain.
How can you tell if you have irritable bowel syndrome?
To diagnose irritable bowel syndrome , the "Rome criteria" must be met, namely:
- Abdominal pain occurring more than 3 days per month over the last 3 months
- These pains must be associated with at least 2 of the following: pain relief with defecation, change in stool frequency, change in stool consistency.
- When a person describes these symptoms, a doctor will then perform a clinical examination to rule out other bowel diseases. A blood test may be done to look for other signs of inflammation or celiac disease (gluten intolerance).
How to relieve irritable bowel syndrome?
There is no cure for an irritable bowel syndrome (IBS) attack. Currently, IBS management relies solely on antispasmodic medications to relieve pain and discomfort. Bowel regulators (laxatives or antidiarrheals) may also be prescribed depending on the symptoms. These treatments simply aim to minimize the impact of unpleasant symptoms, prevent their development, and stop the onset of new symptoms.
Relieving intestinal pain naturally
But what can be done about irritable bowel syndrome? Is there a best probiotic for irritable bowel syndrome ? Here are all the natural solutions that can replace or complement certain medications:
- Rebalancing your gut flora : probiotics These are an excellent long-term treatment for irritable bowel syndrome. They strengthen the gut microbiota, improve digestive comfort, and protect the intestinal barrier. The Microbiota & Skin supplement is composed of four probiotic strains selected for their effectiveness on digestion; it improves the balance and health of the intestinal lining.
- Practicing abdominal self-massage helps stimulate colon motility and promotes the expulsion of painful gas and stool. Very effective for relieving bloating!
- Use peppermint essential oil : naturally antispasmodic, it aids digestion, relieves cramps and bloating, and relaxes intestinal muscles.
Furthermore, don't neglect the benefits of physical activity! Regular activity helps activate intestinal transit and reduce stress.
Irritable bowel syndrome: what to eat?
In cases of irritable bowel syndrome (IBS), it's important to adopt a balanced diet that doesn't worsen bloating, pain, and flatulence. If you suffer from IBS, you may have already noticed a link between your diet and your digestive discomfort. Here are some recommendations for managing irritable bowel syndrome:
- Eat normal amounts of soluble fiber (oats, barley, rye)
- Eat at regular times
- Take the time to chew thoroughly.
- Drink approximately 1.5 liters of water per day in small sips.
- Avoid eating excessive amounts to prevent feeling overly full at the end of meals.
What foods should be avoided if you have irritable bowel syndrome?
To avoid worsening digestive discomfort, it is not recommended to consume fermentable foods , which increase gas production and make digestion even more difficult. Avoid:
- Broccoli, cabbage
- Dried beans and chickpeas
- Onions
- Wheat bran
It is also advisable to avoid raw vegetables , which are very irritating to the intestines, and to favor cooked vegetables instead.
FODMAPs and irritable bowel
More generally, a diet low in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) is recommended for those with irritable bowel syndrome. FODMAPs are fermentable sugars that are difficult for the intestines to absorb. They ferment and can lead to digestive problems. These fermentable sugars are found in:
- lactose (milk, yogurt)
- fructose (honey, wheat, barley, apple, pear)
- sorbitol (processed foods, chewing gum)
Be careful not to combine several overly restrictive diets. Don't hesitate to seek guidance from a registered dietitian/nutritionist and consult your doctor.
To learn more:
- Taking care of your gut microbiota
- Sugar: a treat or an addiction?
