What is The Best Diet for Irritable Bowel Syndrome?
IBS Overview
IBS or Irritable Bowel Syndrome is a disorder that can disrupt regular bowel movements in otherwise healthy individuals. The symptoms can include diarrhea, constipation, cramps, anxiety, brain fog, fatigue, gas, difficulty sleeping or abdominal pain. Oftentimes after receiving an IBS diagnosis, there isn’t much clarity with what to do next.
In the functional medicine world, an IBS diagnosis means you need to start asking different questions and getting to the root cause of the digestive imbalances. IBS can be caused by:
Dysbiosis - an imbalance of bacteria in the large intestines
SIBO - small intestinal bacterial overgrowth
Gut Pathogens - yeast overgrowth, parasites, inflammatory bacteria
Leaky Gut - permeability in the gut lining
Food sensitivities - eating foods that cause a mild immune response
Adrenal Fatigue - how is the body physically responding to stress
The most effective way to improve IBS symptoms is to take a full body approach to healing. It is imperative to understand gut function, food sensitivities and hormonal health. In Fearless Health YOUniversity, we get to the root cause of IBS by utilizing functional testing.
Diet Considerations
Living with IBS is frustrating. It is often hard to tell what causes a flare because there are so many different areas of input. Ensuring you are eating foods that don’t cause a flare or decrease burden on your body is a great place to start. Remember, what works for some may not work for you. Getting personalized testing can help fast-track your recovery.
If you haven’t gotten tested, try these different diets may be a good place to start. These diets are intended for short-term use until you find the root cause of your imbalance.
High-fiber diet
Even though the recommended amount of fiber in adults is 20-35 grams per day, most people are probably only eating between 5-14 grams per day. If you’re suffering from constipation, this would be an optimal choice for you so you can help the stool move easily throughout your body. When increasing fiber in your diet it is also important to increase water intake. Aim for half your body weight in fluid ounces of water per day.
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Gluten-free diet
When people are allergic to gluten, the proteins in gluten could actually damage their intestines. When people are sensitive to gluten, the protein in gluten can cause permeability or leaky gut. Often, there’s an overlap between people that have gluten sensitivities and allergies and those with IBS. Eliminating gluten may help you to feel your best.
Elimination diet
When someone is focusing on an Elimination diet, they’re temporarily removing foods to find out if that will alleviate symptoms associated with IBS. This is typically only recommended to do for short periods of time, however if any food is suspected to consistently cause a reaction, you should probably avoid it altogether. Some of the most reactive foods I find with my clients include wheat, dairy, corn and sugar.
Low FODMAP diet
A Low FODMAP diet is only recommended to those that are working with a professional to guide them through the elimination and reintroduction phases of certain foods that could be causing a reaction. Typically the cycles are around 6-8 weeks and reintroduction happens slowly to ensure there are no reactions or adverse side effects. This is not a long-term diet, if you feel better on this diet, it is time to bring in testing and get to the root cause.
The Best Diet For You
The best diet for you is going to be the one that helps you to feel your best. Plain and simple. It may take a few different tries, so try not to be discouraged if you’re not feeling 100% on the first try. If you want to fast-track your recovery and get a more personalized approach to your health, then sign-up for a free 30 minute call with me to learn how we can work together to improve your health.