Irritable bowel syndrome, or IBS, is an increasingly common intestinal disorder often linked to emotional stress. IBS symptoms include diarrhea, constipation, bloating, gas and cramping. Unlike Crohn's disease and ulcerative colitis, IBS is not an inflammatory bowel disease and does not increase the risk of colon cancer. The best therapy for this mysterious disorder includes nutrition therapy, lifestyle changes and stress management.
Avoidance of Gluten and Dairy
Eliminating gluten and dairy can often significantly reduce symptoms of IBS. Gluten is a highly allergenic protein and an irritant to the intestinal lining. Gluten grains include all forms of wheat, oats, rye, barley and triticale. Gluten-free flours, bread and pasta are increasingly available as substitutes. Dairy protein is also highly allergenic, and many people with IBS have some degree of intolerance to milk sugar. If avoidance of cow dairy is helpful, almond and soy milk can be good replacement options. Goat or sheep dairy may also be tolerated.
Avoidance of Other Reactive Foods and Beverages
Cutting back on caffeine, sugar, fried foods and alcohol may also lessen symptoms of IBS. Keeping a food diary and recording the times when symptoms occur can help people with IBS identify particular foods that irritate the bowel. Sorbitol, xylitol and other sweeteners called "sugar alcohols" may also trigger symptoms. Sorbitol is commonly found in sugar-free candy, while xylitol is often used to sweeten sugar-free chewing gum.
Fiber
Adequate fiber from gluten-free whole grains, fruits, vegetables, nuts and legumes can resolve both diarrhea and constipation. New high fiber foods should be introduced gradually. Both the amount and type of fiber that is tolerable can vary from person to person.
Probiotics and Prebiotics
People with IBS often have an imbalance of intestinal bacteria. Probiotic supplements provide a mixture of friendly bacteria that can reduce symptoms of IBS and help keep the bowels regular, according to "Clinical Therapy." An effective probiotic supplement should include the two most important bacteria: bifidobacteria and L. acidophilus. A friendly probiotic yeast called S. boulardii is also effective for IBS. Prebiotics are plant sugars on which the good bacteria feed. They can be obtained from foods, such as Jerusalem artichokes, soybean, jicama and chicory root, or from supplements, such as fructooligosaccharides, or FOS, and inulin. Probiotic and prebiotic supplements can be purchased at drug stores or health food stores.
L-glutamine
The cells of the intestinal tract thrive on an amino acid called L-glutamine. While glutamine is produced in the body and found in protein foods, supplementation is beneficial in times of stress. Glutamine can help heal and repair the intestinal lining, according to "Current Opinion in Clinical Nutrition & Metabolic Care," and is a good remedy for diarrhea. Six to 20 grams a day, in divided doses and between meals, is recommended. Glutamine supplements are sold at health food and drug stores and are available in powdered form for easy use.
Stress Management
Stress has a strong association with IBS, and physical exercise helps in the management of emotional stress and tension. Yoga and tai chi are especially helpful. Many types of meditation and relaxation methods, such as with audio CDs, are also helpful in controlling chronic stress.
References
- "Clinical Therapeutics"; Prescript-assist probiotic-prebiotic treatment for irritable bowel syndrome: an open-label, partially controlled, 1-year extension of a previously published controlled clinical trial; Alvah C. Bittner et al; June 2007
- "Current Opinion in Clinical Nutrition & Metabolic Care"; Thomas R. Ziegler et al; September 2000
