IBS is a very common condition of the digestive system causing bloating, cramping, diarrhea, constipation or a mix of the two. For most people, it is a disruptive and embarrassing condition, causing much stress and anxiety.
Here are some steps to support your IBS symptoms:
Low FODMAP diet trial for 4 to 6 weeks. This is followed by a gradual reintroduction of the removed foods to identify triggers.
Increase soluble, non-fermentable fibre. A great source of this type of fibre is Psyllium husk, which is available in most grocery stores and bulk stores. This is the fibre used to make Metamucil. Start with 1 tsp per day, and slowly increase to 1 Tbsp per day.
Probiotics can be very helpful and should be used during the course of treatment of IBS. If symptoms are severe, please note that probiotics could make things worse. If this is the case, they should be avoided at the beginning of treatment.
Peppermint oil capsules can provide great support in decreasing symptoms of cramping and bloating. These are available in health food stores. The dosing is generally 1 to 2 capsules, 1 to 3 times per day, before meals. Please note that some people experience some mild side effects such as repeating (burping) the peppermint flavour or my experience some burning when passing stool.
Digestive enzymes can also provide relief for bloating and cramping, especially when consuming higher FODMAP foods. Taking 1 to 2 capsules of digestive enzymes can help breakdown more complex molecules to ease pressure from the digestive system.
L-glutamine can provide support for diarrhea associated with IBS. This is an amino acid that helps support the health of the cells of the intestines and is generally dosed at 5g per day.
In some cases, these strategies may not provide enough relief. If this is the case, the treatment approach generally consists of treating an imbalanced gut flora with herbs that will help eliminate an excess of unbalanced bacteria in the digestive tract. The most commonly used herbs and garlic, oregano, herbs containing berberine, black walnut and pau d’arco.
When symptoms are improved, it is important to use probiotics as a healthy gut flora is key to maintaining good digestion. That being said, it is even more important to include a healthy amount of fibre in the diet (25 to 30g) as it is fibre that will help maintain a healthy gut flora in the longterm.