Coping With Irritable Bowel Syndrome

About Laura Gooch

a senior man clutching his stomach in pain

April is Irritable Bowel Syndrome (IBS) Awareness Month, a time to shed light on and reduce the stigma around a condition that affects between 25 to 45 million people in the United States alone. With symptoms ranging from mildly uncomfortable to completely debilitating, IBS is a serious, daily condition.

Whether you’re looking to learn or are struggling to manage a new diagnosis, here are some facts and a few actionable ways to take back control of your life.

What Is Irritable Bowel Syndrome (IBS)?

Irritable Bowel Syndrome, commonly referred to as IBS, is a chronic, long-term gastrointestinal (GI) disorder that causes symptoms like cramping, belly pain, bloating, gas and diarrhea, constipation or both. An estimated 10%-15% of adults are living with IBS, and women are almost twice as likely to experience it as men. There are four subtypes of IBS, which are defined by the symptoms someone experiences:

IBS with diarrhea (IBS-D): categorized by loose or watery stool (diarrhea) more than 25% of the time.
IBS with constipation (IBS-C): categorized by hard, lumpy or over-solid stool that causes constipation more than 25% of the time.
IBS with mixed bowel habits (IBS-M): categorized by mixed or alternating occurrences of IBS-D and IBS-C, each happening at least 25% of the time.
IBS unsubtyped (IBS-U): meaning symptoms do not meet the parameters of the subtypes listed above. Symptoms above may occur, but are present less than 25% of the time.

Luckily, IBS doesn’t increase your risk of more serious conditions like colorectal cancer or cause changes to the lining of your GI tract. While there is no known cure for IBS, the good news is that there are treatment options available to help manage your symptoms and improve your quality of life.

Causes of IBS

IBS is often classified as a neurogastrointestinal disorder, also called a disorder of the gut-brain interaction. These disorders impact the way your gut and brain work together to control your digestive system. Coordination challenges between the gut and brain can cause dysmotility, which causes problems with how your GI muscles contract and move food through your intestines. It can also cause visceral hypersensitivity or hypersensitive nerves in your GI tract. Other causes may include:

Altered gut bacteria
Severe infections
Food intolerance
Early-life stress
Genetics

Diagnosing IBS

While there is no test to definitively diagnose IBS, it can often be diagnosed and treated fairly quickly. During your appointment, the physician will review your symptoms, medical and family history and perform a physical exam. They may also order tests to rule out other health problems, including a blood test to rule out celiac disease and a stool test to rule out inflammatory bowel disease.

Treatment Options

IBS treatment is focused on symptom relief and improving your quality of life. Symptoms can often be managed by reducing stress and making simple lifestyle changes. Over-the-counter or prescribed medications might be provided in addition to these recommended lifestyle changes.

Dietary Changes

1. Increase dietary fiber. Fiber-rich foods can be helpful if you’re dealing with constipation. If you’re not getting enough fiber from food, you can try adding a fiber supplement.

2. Limit foods that make you gassy, such as beans and cruciferous vegetables. Other things to avoid are carbonated beverages and chewing gum.

3. Avoid gluten. People with IBS are often more sensitive to gluten, even those who don’t have celiac disease.

4. Try a low FODMAP diet. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are sugars that the small intestine absorbs poorly. The low FODMAP diet is a three-step elimination diet:

First, stop eating high FODMAP foods.
Second, slowly reintroduce those foods to see which ones are bothersome.
Third, once you identify which foods cause symptoms to flare, you can eliminate them from your diet.

5. Aim to drink 64 ounces of water per day. Water can help treat or prevent constipation. If you’re prone to diarrhea, drinking more water can help keep you from getting dehydrated.

Working with a registered dietitian (RD) or registered dietitian nutritionist (RDN) who specializes in IBS treatment can be very helpful. They can work with you to identify which foods and habits might be triggering, discuss healthy eating strategies to help manage your symptoms and offer additional treatment options if needed. They can also develop an individualized eating plan.

Medications

Over-the-counter and prescription medications might also be necessary and extremely helpful when it comes to treating IBS. It’s best to speak with your doctor about which medications are right for you. Some options include:

Fiber supplements like psyllium husk. When taken with fluids, they can help manage constipation.
Nonprescription laxatives. These can help alleviate constipation if fiber doesn’t work.
Antidiarrheals.
Anticholinergics, which may help relieve bowel spasms and instances of diarrhea.
Pain medicines. Prescription-strength medicines like pregabalin and gabapentin could ease severe pain or bloating.
Antidepressants such as tricyclic antidepressants and selective serotonin reuptake inhibitors (SSRIs). They may treat abdominal pain and can help if you are experiencing depression.
IBS-specific prescription drugs.

Regular Exercise

When it comes to managing IBS, exercise can be a useful tool for relieving your symptoms. It’s recommended that adults do a minimum of 150 minutes of moderate-intensity aerobic activity every week. This can include exercises like cycling, swimming laps and fast walking. It’s best to speak with your doctor to determine how much physical activity is right for you.

Consistent Sleep

High-quality sleep is vital when it comes to managing IBS. Studies show that poor sleep adversely affects those living with IBS, with symptoms being greatly exacerbated as a result. Some strategies for improving your sleep and IBS symptoms include exercising, limiting caffeine before bed and trying a melatonin supplement.

Complementary and Alternative Medicine

It’s common for patients experiencing IBS to turn to alternative or complementary therapies to feel better. While not all alternative or complementary therapies have proven to be efficacious, research does suggest that certain therapies are beneficial, especially when combined with traditional medicine and other lifestyle changes. Some things to consider trying are:

Probiotics and prebiotics
Psychotherapy
Meditation
Yoga
Hypnosis
Acupuncture

Tips for Living Well With IBS

Dress for success

How you dress can make a big difference in how you feel. High-waisted pants, rigid jeans and skin-tight tops aren’t always the best choice. Because let’s face it—some clothing options are very uncomfortable even if they are really chic. On days when you’re bloated and not feeling your best, soft and stretchy waistbands may be a comfortable choice. If you’re concerned about an accident, opt for darker colors like black, brown or plum. And a cardigan or jacket can be helpful to have handy if you need something to tie around your waist during the day. It’s all about choosing things that make you look and feel your best.

Make an emergency kit

When it comes to IBS, it's important to be prepared, especially when going out. Packing an emergency kit with a few essentials can help make outings a bit easier, offering you some peace of mind as you take on your day. Pack items like:

Flushable wipes and extra toilet paper
Spare underwear and an extra pair of pants (if you have the space)
Plastic bags for dirty items
Sanitizing wipes
IBS-friendly snacks
Drinking water
Your medications and remedies of choice

Bathroom mapping

There’s nothing worse than arriving at a location and realizing you have no idea where the restroom is. Believe it or not, there are apps that allow you to map out bathroom locations before you even get there. Toilet Finder and Flush are a few options worth checking out, so you can make your next adventure feel a bit more exciting.

Build a support system

Living with IBS can feel lonely, which is why it's essential to have a support system. Whether it’s a friend, family member or co-worker, having someone who understands what you’re going through can make all the difference, especially when you have a flare-up. Leaning on those closest to you can provide a sense of understanding and help reduce feelings of isolation. You may also want to consider joining a support group for people living with IBS. Connecting with those who’ve gone through what you’re going through can make a world of difference.

Whether you’ve recently been diagnosed with IBS or have been managing it for a while, remember that you’re not alone. With the right combination of lifestyle changes, medical guidance and community support, many people are able to successfully manage their symptoms and improve their quality of life. IBS Awareness Month is the perfect time to educate yourself and seek the help you need to live a happy, healthy life with fewer IBS symptoms.

_{The above content is shared for educational and informational purposes only. You must consult your doctor before beginning any diet, exercise, or fitness program, taking any additional or discontinuing any existing medications, or otherwise acting on any content on this website, especially if you have a medical condition. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read on our site.}