7 Sneaky Things That Trigger IBS Symptoms
Contrary to popular belief, Irritable Bowel Syndrome (IBS) is not caused by your diet. However, these seven factors could serve as triggers for IBS symptoms, including chronic bloating, cramping, gas, constipation and diarrhea.
1. Anxiety can trigger IBS symptoms
According to Dr. Serge Mayrand, gastroenterologist at the McGill University Health Centre in Montreal, irritable bowel syndrome (IBS) is caused by “a defect in the neuromodulation of the gut.” In other words, there’s a communications breakdown in the chemical and electrical signals travelling between your brain and digestive system. (These are seven of the most common digestive disorders.)
Although anxiety itself isn’t to blame for that defect, stress certainly doesn’t make life easier for those living with the condition.
Not only can anxiety trigger symptoms of IBS, for some unfortunate sufferers, IBS can in turn trigger anxiety. People who experience bowel control anxiety (BCA) fear that their IBS will cause public incontinence. This heightens anxiety, which aggravates IBS symptoms in a vicious cycle that is difficult to break.
The fix: If your anxiety has gotten out of hand, there are plenty of simple, expert-approved habits you can adopt to help you manage stress. Home remedies like lavender, omega-3 or magnesium can relieve mild anxiety. For more severe cases, cognitive behavioural therapy has been shown to help alleviate symptoms of IBS.
Admit it: you probably drink too much coffee anyway. According to a 2016 study published in The Journal for Nurse Practitioners, coffee is one of the 10 most commonly reported IBS symptom triggers, thanks to its high caffeine content. Too much caffeine can cause indigestion and cramping, so three cups of coffee or tea a day should be your limit, according to the National Institute for Health and Care Excellence.
The fix: If you’re sleepy during the day, there are plenty of other ways to stay awake and alert, including letting in sunlight and adopting a morning yoga routine. If you drink coffee and tea for the taste, switch to caffeine-free.
According to a 2016 study conducted by the University of Rijeka in Croatia, “depression is an important element in the vicious circle experienced by IBS patients.” As with anxiety, IBS and depression feed each other: Depression can trigger symptoms of IBS, which can exacerbate the low moods that characterize depression.
The fix: Dedicated relaxation time and a mood-friendly diet can help alleviate symptoms of depression. For severe cases, speak with your doctor about possible long-term treatments for depression.
Sure, fructose can be bad, but as long as you stay away from sugary drinks and processed baked goods you’re fine, right? Not so fast. This sneaky sugar is also found naturally in many fruits and vegetables, including apples, bananas, broccoli and cabbage. If you’re experiencing bloating, gas, abdominal pain, and diarrhea, these “healthy foods” might be the culprits. (These are the 10 stomach pains you should never ignore.)
The fix: To avoid fructose-related indigestion, experts at University of Wisconsin Health recommend cutting out prepared baked goods, as well as sweetened fruit juices and soft drinks, which are packed with high-fructose corn syrup. They also recommend limiting fruit servings to ½ cup per meal or as a snack.
Ate too much sugar? Here are 9 tricks to help reverse the binge.
Sautéed, fried, boiled… It’s hard to imagine cooking without onions. Unfortunately, onion is a known IBS symptom trigger, on account of being a “high FODMAP food.” FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are short-chain carbohydrates that aggravate IBS symptoms.
The fix: Take celebrity chef Nigella Lawson’s advice and use carrots, celery or green pepper in lieu of onions. This will give your savoury dishes that much-needed base flavour that onion usually provides. Plus, these tasty veggies are all low FODMAP foods that won’t aggravate your IBS symptoms.
Psst—these are four of the best natural digestive supplements!
Now that you’ve eliminated onion, it’s also time to say goodbye to garlic—if you’re serious about saying goodbye to IBS, that is. This culinary staple is another high FODMAP food.
The fix: There’s no denying it—replacing garlic is a challenge, but food blog Stone Soup recommends subbing in ginger or chilli to give your dishes some much-needed kick. If you don’t want your guests to notice that missing garlic flavour, Wonder How To suggests adding cumin, especially when preparing Middle Eastern cuisine.
Check out these eight Indian spices you can use in everyday cooking!
Lack of exercise
Sorry couch potatoes—your sedentary lifestyle may be contributing to your chronic stomach pain. A 2011 study published in the American Journal of Gastroenterology asked a group of IBS sufferers to increase their level of physical activity for 12 weeks and compared them to a control group. The study found that after just 20-60 minutes of physical activity three to five times a week, nearly half (43 per cent) of the participants in the exercise group saw a significant reduction of symptoms, compared to one quarter (26 per cent) of the control group. In addition, three times as many participants in the control group saw an increase in the severity of their symptoms compared to the exercise group, suggesting a causal link between lack of exercise and IBS symptoms.
The fix: Want to get back in shape but not sure where to start? Here are 10 easy ways to reintroduce exercise into your life.
Here are 10 easy ways to boost your gut health!