Could your digestive problems be due to irritable bowel syndrome? We'll tell you how to recognize it and what helps with acute symptoms.
TABLE OF CONTENTS
1. WHAT IS IRRITABLE BOWEL SYNDROME
AND WHO DOES IT AFFECTS?
In Germany, approximately one in five people suffers from irritable bowel syndrome. What's particularly interesting is that there appears to be a gender-specific component. About 66% of those affected are women !
Irritable bowel syndrome (IBS) is one of the most common gastrointestinal disorders. The symptoms are often severe, with diarrhea, constipation, bloating, or abdominal pain, and dominate the daily lives of those affected.
At the same time, irritable bowel syndrome is a "multifactorial disease." This means that it can have a variety of different causes , some of which even influence each other.
BRAINEFFECT HACK: The brand-new GUT CARE BUNDLE from BRAINEFFECT supports your digestion , regulates your hormone levels , and restores your gut balance. Get this powerful trio now to combat annoying symptoms like bloating, mood swings, and digestive issues.
It is characterized by frequent, cramp-like abdominal pain that occurs with varying degrees of intensity . Some days you feel well, others not at all.
Because the bowel is affected, the pain often occurs in conjunction with going to the toilet . Symptoms can either improve or worsen significantly.
Many people suffering from irritable bowel syndrome report that bowel movements feel somewhat incomplete . The pressure is often present, but it doesn't go away even when bowel movements occur.
Another very typical symptom is irregular bowel movements . Normal stool quality, however, is rather rare. In most cases, those affected suffer from either diarrhea or constipation . The constant change in symptoms is perceived as particularly distressing.
In addition, a persistent bloated stomach or a strong and persistent feeling of fullness can also indicate irritable bowel syndrome. Frequent belching is also reported in connection with flatulence—as if there is simply too much air in the stomach.
In addition to the complaints of the gastrointestinal tract, there is often also a general feeling of unwellness in the form of tiredness, headaches, exhaustion and depressive moods .
Although the exact causes of irritable bowel syndrome are unclear, we do know what can exacerbate its symptoms . If you frequently suffer from stress or are very sensitive to certain foods , this can significantly worsen symptoms.
Women also report that the course of the female cycle can also act as a trigger. Problems usually occur in the second half of the cycle .
BRAINEFFECT HACK: Our DAILY GUT drink supports your gut with 9 billion live bacterial cultures. Simply stir it into your water in the morning and enjoy one of our three flavors: strawberry, mixed berry, or lemon . DAILY GUT also contains vitamin B6, which regulates your hormone levels . With vitamin B12, the drink contributes to the normal function of your immune system .
The causes of irritable bowel syndrome are still unknown. What we do know, however, is that stress, or the release of the hormone cortisol , can worsen symptoms .
Furthermore, some symptoms, such as fatigue and low mood, are similar to mental illnesses. It is therefore logical that the gut-brain axis plays a role in IBS. Research suggests that the enteric nervous system (the so-called "gut brain") is overactive in IBS patients [1].
This is also supported by several studies. They have shown that irritable bowel syndrome is surprisingly often associated with depression, chronic stress, or emotional trauma . The concurrent presence of anxiety disorders is also not uncommon in IBS patients [2].
Since diet can often lead to a worsening of symptoms, the so-called " FODMAPs " have also come into focus in recent years. These are specific sugar alcohols and carbohydrates .
Researchers believe that many patients with irritable bowel syndrome (IBS) cannot tolerate these substances, or can only tolerate microscopic amounts . Sugar alcohols, in particular, can often only be digested in the large intestine , which would explain many of the typical symptoms.
You're probably thinking, "Okay, I should eat fewer of these FODMAPs . But which foods are actually FODMAPs?" The acronym FODMAPs stands for Fermenting (F), Oligosaccharides (O), Disaccharides (D), Monosaccharides (M), and (A) Polyols (P).
As already mentioned, these are certain types of sugar that are broken down in the large intestine. Typical FODMAPs include milk sugar (lactose), fruit sugar (fructose), raffinose , and sorbitol , which you may be familiar with from chewing gum and toothpaste.
Either way, you are absolutely right: If you notice that symptoms occur after consuming a FODMAP, you should urgently reduce your consumption of this food or avoid it as much as possible [3].
Don'ts: This triggers your symptoms
- Simple and industrially processed carbohydrates such as white flour products
- Some vegetables such as cabbage or legumes such as peas and beans
- Fruits such as overripe bananas, apples, pears, watermelons
- Carbonated or irritating drinks such as coffee, mate and alcohol
- Sugar and sugar substitutes
- Dairy products containing lactose
Do's: This is good for irritable bowel syndrome
- Whole grain products such as whole grain pasta and rice, oat flakes
- Vegetables such as carrots, parsnips and potatoes
- Fruits such as unripe bananas, raspberries or kiwis
- Drinks such as still water or unsweetened herbal teas
- Dairy products without lactose or substitutes made from plant substances .
Additionally, you should definitely inform yourself about potential intolerances such as celiac disease (gluten intolerance). While grains are generally considered a "do," they can also slip into the "don't" category if you're gluten- intolerant.
As a general rule , if you notice that consuming a food worsens your symptoms, you should stop eating it and consult your doctor. Keeping a food diary can also be helpful to keep track of your food intake.
BRAINEFFECT HACK : GUT CARE capsules support your gut with extra calcium to contribute to the normal function of digestive enzymes. The iron they contain benefits your cognitive abilities , and vitamin B12 ensures the normal function of your immune system .
Drink a lot
"Drink plenty" is such simple advice that you can find almost everywhere. This is not least because the human body needs an incredible amount of water. Digestion, with its fluids and metabolic processes, in particular, cannot function without regular fluid intake.
So, if you want to do something good for your gut, you should drink at least 2 liters of water a day. Our tip: Make sure your drinks aren't too cold —this can also worsen your symptoms!
Gut-friendly seasoning
While stimulating spices like chili should be off-limits, fortunately you don't have to forgo all spices. Quite the opposite: There are a whole range of digestive-promoting powders made from caraway, fennel, ginger, and turmeric .
However, you can also incorporate all of these spices into your diet in their natural form. This can help alleviate some of the symptoms, especially if you frequently suffer from constipation and cramps .
Essential oils
Some sufferers also find specific essential oils helpful. Cramps, in particular, can often be relieved this way. You can use fragrant mint oil and tangy caraway oil for this.
It's best to dissolve the oil of your choice in a glass of warm or lukewarm tap water . Both mint oil and caraway oil have also been shown to be effective in treating stomach problems and bloating .
Digestive teas
Have you ever noticed that disgusting fennel and anise tea in the drugstore or pharmacy? Bad news: It's actually really good for you. High-strength tea blends from the pharmacy, in particular, can provide relief for those suffering from irritable bowel syndrome.
You can drink these teas throughout the day, as well as with, before, or after meals . Over time, you'll get used to the intense herbal flavor. If not, you can always switch to lavender, mint, or chamomile teas .
Irritable bowel syndrome is at least as complex as it is unpleasant. A multitude of different causes can lurk behind this confusing array of symptoms that drive you to your last nerve in everyday life.
What is certain, however, is that both your stress level and your diet are significant influencing factors. In addition to effective stress reduction methods, you should also make sure to avoid irritating, stimulating, and sugary foods .
Particularly dangerous for you are the so-called " FODMAPs ," which can burden your colon and cause numerous problems. If you suspect or have been diagnosed with irritable bowel syndrome, you should also carefully monitor which foods you can and cannot tolerate .
If you continue to experience acute symptoms despite a low-irritation diet, teas, oils, and recipes containing ginger, mint, fennel, and caraway can provide relief. Lavender and chamomile have also proven effective.
It's best to consume these herbal little helpers as a tea or as an ingredient in a glass of water . This way, you avoid further irritation and ensure smooth digestive processes with the extra water intake .
7. SOURCES
[1] Carabotti, M.; Scirocco, A.; [...]; Severi, C. (2015),The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems, Volume 28, Issue 2, p. 203-209, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/ .
[2] Fond, G.; Loundou, A.; [...]; Boyer, L. (2014), Anxiety and depression comorbidities in irritable bowel syndrome (IBS): a systematic review and meta-analysis, European Archives of Psychiatry and Clinical Neuroscience, Volume 8, p. 651-660, https://pubmed.ncbi.nlm.nih.gov/24705634/ .
[3] Magge, S.; Lembo, A. (2012), Low-FODMAP Diet for Treatment of Irritable Bowel Syndrome, Gastroenterology & Hepatology, Volume 8, Issue 11, p. 739-745, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3966170/ .
