I Can’t Control My Body Anymore...
Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about Irritable Bowel Syndrome. Let’s dive in!
Boom! Crash! The Trouble Maker... Intestinal Trouble Maker...!
With significant temperature changes and signals of health and immune issues and even emotional stability feeling off lately,
when digestive organs start acting up, the silent office becomes filled with the echo of intestinal troubles, adding even more stress.
If the war inside your intestines won’t stop and each day feels overwhelming, it’s likely due to “this.”
Irritable Bowel Syndrome (IBS):
Your digestive system reacts to emotional distress by crying out for help.
What is Irritable Bowel Syndrome (IBS)?
Irritable Bowel Syndrome / Irritable Colon Syndrome (IBS)
IBS is a functional gastrointestinal disorder where recurring abdominal pain and changes in bowel habits persist for at least 6 months.
Stress increases intestinal activity, leading to diarrhea, constipation, and chronic lower abdominal pain.
Studies show IBS patients often experience more mental health challenges, such as anxiety and depression, than healthy individuals.
Despite imaging tests like X-rays, CT scans, and colonoscopies, it’s difficult to identify any structural disease causing the pain.
Common Causes:
- Stress
- Gastrointestinal infections
- Dietary habits (e.g., alcohol, spicy foods)
- Lifestyle changes
Symptoms and Diagnosis of Irritable Bowel Syndrome
Symptoms:
- Lower abdominal pain
- Mucus in stool
- Frequent gas
- Bloating
- Changes in bowel habits
Additional Symptoms (in some cases):
- Frequent belching
- General fatigue
- Headaches
- Insomnia
- Shoulder stiffness
- Burning sensation in the chest
- Lethargy
- Loss of appetite
Diagnostic Criteria:
Based on the Rome IV criteria:
- Symptoms must have started at least 6 months ago, and recurring abdominal pain must be present at least once a week for the past 3 months.
- This pain must be associated with:
- A change in bowel movement frequency
- A change in stool consistency
How to Prevent Irritable Bowel Syndrome
IBS is closely related to stress and lifestyle habits.
Stressful work, irregular eating patterns, and unhealthy food choices worsen IBS and lead to other health problems.
Prevention Tips for IBS:
- Manage Stress:
- Reduce anxiety through relaxation methods like meditation, yoga, or mindfulness.
- Reduce anxiety through relaxation methods like meditation, yoga, or mindfulness.
- Healthy Lifestyle Habits:
- Eat regular meals without skipping.
- Drink at least 8 glasses of water daily.
- Limit tea and coffee to 3 cups per day.
- Reduce alcohol and carbonated drinks.
- Avoid excessive fiber intake (excessive grains may trigger symptoms).
- Moderate intake of resistant starch (e.g., undercooked pasta, legumes).
- Limit fresh fruit consumption to about 80g per serving, three times daily.
Remember: Regular exercise and sufficient sleep also play a critical role.
Foods That Help with Irritable Bowel Syndrome
1. High-Fiber Foods:
Dietary fiber increases stool bulk and softens stools, aiding IBS symptoms.
Examples of High-Fiber Foods:
- Vegetables: Cabbage, spinach, leek, cucumber, garlic chives, green peppers, burdock
- Seaweed: Seaweed, kelp, laver, hijiki
- Grains: Brown rice, barley, oatmeal, corn, sweet potatoes
- Legumes: Red beans, soybeans, kidney beans, lentils
- Nuts: Walnuts, almonds, sunflower seeds
- Fruits: Strawberries, bananas, apples, melons
2. Tofu:
Though tofu is made from soybeans (a high-FODMAP food),
the fermentation process reduces FODMAP levels, making it IBS-friendly.
3. Low-FODMAP Foods:
FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols)
are short-chain carbs that exacerbate IBS symptoms.
Examples of Low-FODMAP Foods:
- Fruits: Bananas, oranges, grapes, kiwi, strawberries
- Vegetables: Sweet potatoes, carrots, cucumbers, spinach, lettuce
- Grains: Rice, gluten-free bread, oatmeal
- Dairy: Lactose-free milk, low-fat yogurt
4. Rice-Based Foods:
Easily digestible and low in gas production, rice-based dishes are ideal for IBS.
Did you find helpful tips about IBS and foods that support its management?
The key is to manage stress—the root cause of many health problems, including IBS.
Take time to focus on yourself.
Ask yourself, “What has been troubling me lately?”
A meaningful conversation with yourself,
along with a delicious, low-FODMAP meal,
might just be the perfect remedy.
Warm regards to your health journey!
Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖
This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.
