Heard of IBS?

IBS, irritable bowel syndrome is a very common disease in today's day and age. IBS, sometimes known as spastic colon, is a syndrome (group of symptoms) characterised by chronic or recurring abdominal pain or discomfort which is associated with changes in bowel habit.

Most individuals are surprised to learn that they are not alone with the symptoms of IBS. In fact the prevalence of IBS in general population of the western world is very high, affecting 10 – 20% of all individuals at any one time. Symptoms like bouts of diarrhea, constipation, abdominal pain and bloating attack men and women of all races, but tends to be more common in women.

Guidelines in managing your IBS:

- Lead a healthy lifestyle including diet and exercise

- reduce stress

- keep a food diary to see which foods trigger your IBS

- Diet and stress are the two major role players

DIET

Some dietary substances may trigger attacks and the type of food which causes symptoms varies with individual.

Common triggers:

• Lactose (in dairy products)

• Sugar substitutes – Sorbitol , mannitol

• Saturated fat – mainly animal fat

• Coffee

• Medications

• Alcohol

• Gasforming vegetables eg – beans, cucumber


It is important to try and start identifying these triggers and one of the most useful ways to do this is by keeping a dairy, and how you felt after the meal

• Dietary management involves a high fibre (high fiber but low roughage, meaning high in soluble fiber) diet and exclusion of stimulants. The food which may trigger IBS vary for each individual. Dairy, choclates, eggs, coffee and wheat has been cited as triggers
• If you suffer from lactose intolerance restrict the intake of milk (soy and cow), rather use yogurt (lactose converted into lactic acid) or EasyGest Milk
•  Keep a 7 day record to identify trigger foods
•  High fibre (both water soluble and water insoluble) diets are widely accepted in treating IBS, especially for patients suffering from constipation. Fibre can cause bloating and distension, disapearing after 2 – 3 weeks, but may be necessiry to avoid or reduce quantity of fibre.

 To increase fibre

 

- include ¼ - ½ cup Oatbran daily – in soups,cereals,casseroles

- increase consumption of porridge ( Oats)

- increase vegetable and fruit intake, try to avoid skins and pips

- increase water intake to 2 litres a day, with and between meals

 

The role of soluble fibre in the diet

 

1. It softens the stool, helps to prevent constipation

2. It increase the residue that move through the colon, holds fluid back while it goes through the colon. It gives the colon more soft material and the colon doesn’t have to work that hard.

3. Contains less Kj and more volume, one needs more chewing. Prevent overconsumption of fatty foods – leads to overweight

4. Increase the bacteria count in the colon, which protect the colon against the absorption of tocsic substances

5. Has better glucose control in diabetetic patients

6. Pectin, in fruit, oats, soya and dried beans, helps to decrease cholesterol levels.

 

STRESS

 

Emotional stress has been linked to gastrointestinal symptoms, as there is a communication between emotional centres in the brain and the gut.

However diet and stress are two areas which you are able to modify or change by taking a closer look at youre lifestyle and seeing how to avoid triggers which may be linked to youre IBS symptoms.

These are just some GENERAL guidelines in managing this common disease. It is very important to manage this disease with the help of your doctor and dietitian for optimal results