4 Ways To Take Control Of Your IBS

In this post I want to share with you my top 4 ways to take control of your IBS.

Just like there's no sexy, cool, secret weight loss recipe… There's no sexy, cool, secret strategy to taking control of your IBS.

When I reflect back on when I first was first diagnosed with IBS, I remember going to my dietitian and wanting some super fancy way of hitting my goals, but they would tell me over and over, it’s not about fancy diets or strategies, it’s about building sustainable habits and mastering ONE habit before moving onto the next.

Sound familiar?

I'm sure you have also thought this too… and I want to remind you that taking control on your IBS is the exact same thing!

When you are first starting out you do not need a fancy complicated process. I've had so many women come to me saying, “I don't know what I'm doing wrong. I've cut out gluten and dairy, tried the FODMAP diet, taken probiotics, digestive enzymes, laxatives, gastrostop, seeing a naturopath, but I’m not sure how I should be eating, I don’t know what information to believe or to follow, and I’m struggling to relieve my symptoms.”

Well it's time to make it simple!

Step 1: Stop trying to search for answers on Google and in Facebook groups.

I bet after looking through all the information on these, you feel even more confused than when you started, right? I see this time and time again and it’s because most of this information is completely inaccurate and often given by completely unqualified people.


Step 2: Focus on adding more foods in, rather than taking them away.

That’s right! I know there’s such a focus on removing foods thinking this will make all your symptoms go away, but this can actually make your symptoms worse by causing something called dysbiosis. This can make IBS symptoms including stomach pain, bloating, constipation, and diarrhoea worse. This makes it really hard to identify what foods cause your symptoms because you are likely to be experiencing more severe and frequent symptoms than you usually would. It can also cause a lot of unnecessary stress, anxiety and fear around food.


Step 3: Make self-care a priority. Yes, this is important for managing IBS!

This is one of the most common reasons I see people being unsuccessful in being able to relieve their symptoms and manage their IBS long-term. There is a link between your gut and your brain called the gut-brain axia, this is a constant two-way communication pathway between your gut and your brain. Research shows that there is a significant link between the gut microbiome, the gut-brain axis and IBS symptoms. Therefore, there is also a link between IBS, stress and anxiety.


Stress can reduce the diversity of your gut microbes and can also increase the activity of and stimulate your gut. This can cause IBS symptoms such as stomach pain, bloating, constipation or diarrhoea. Making self-care a priority will help you to improve your gut-brain connection, which will not only help you relieve your symptoms, but also decrease feelings of stress and anxiety.


Step 4: Get the support of an IBS dietitian to guide you every step of the way.

There’s so much misinformation out there, but managing your IBS doesn’t need to be complicated, I did it and I can teach you the same! I teach my clients how to eliminate their bloating, constipation and diarrhoea and take control of their IBS without the overwhelm and stress of them having to try and figure it all out on their own.

These simple steps are what brought me to identifying what foods caused my symptoms, no longer feeling too scared to leave my house and being confident and in control on my IBS. Never underestimate a simple, but effective, strategy!

 

Ready for personalised help to finally find relief from your IBS? Click here to book a free strategy call so you can find out what you can do to take control of your IBS! During our session we will map out a plan to help you take control of your IBS and break free from your symptoms.

 

References

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  2. Brown K et al (2012). Diet-induced dysbiosis of the intestinal microbiota and the effects on immunity and disease. Nutrients. 4:1095– 119.

  3. Carabotti M, Scirocco A, Maselli MA & Severi C (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology. 28(2):203–209.

  4. Clapp M, Aurora N, Herrera L, Bhatia M, Wilen E & Wakefield S (2017). Gut microbiota’s effect on mental health: the gut-brain axis. Clinics and Practice. 7(4).

  5. Collins SM (2014). A role for the gut microbiota in IBS. Nature Reviews Gastroenterology & Hepatology. 11: 497-505.

  6. de Roest RH et al (2013) The low FODMAP diet improves gastrointestinal symptoms in patients with irritable bowel syndrome: a prospective study. International Journal of Clinical Practice. 67(9): 895-903.

  7. Gibson PR, Shepherd SJ (2010). Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of Gastroenterology and Hepatology. 25: 252–258.

  8. Marsh A, Eslick EM and Eslick GD (2015). Does a diet low in FODMAPs reduce symptoms associated with functional gastrointestinal disorders? A comprehensive systematic review and meta-analysis. European Journal of Nutrition.

  9. McKenzie YA et al (2016). British Dietetic Association systematic review and evidence-based practice guidelines for the dietary management of irritable bowel syndrome in adults (2016 update). Journal of Human Nutrition and Dietetics. 29(5): 549-75.

  10. National Institute for Health and Care Excellence (NICE) (2008). Irritable bowel syndrome in adults: Diagnosis and management of irritable bowel syndrome in primary care. CG61.

  11. Ostgaard H et al (2012). Diet and effects of diet management on quality of life and symptoms in patients with irritable bowel syndrome. Molecular Medicine Reports. 5(6): 1382-90.

  12. Staudacher HM et al (2011). Comparison of symptom response following advice for a diet low in fermentable carbohydrates (FODMAPs) versus standard dietary advice in patients with irritable bowel syndrome. Journal of Human Nutrition and Dietetics. 24(5): 487-95.

  13. Suares NC & Ford AC (2011). Systematic review: the effects of fibre in the management of chronic idiopathic constipation. Alimentary Pharmacology & Therapeutics. 33:895–901.


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