{"id":3080,"date":"2022-08-29T17:38:03","date_gmt":"2022-08-29T17:38:03","guid":{"rendered":"https:\/\/cdhf.staging.not4prod.com\/?p=3080"},"modified":"2022-11-08T14:16:41","modified_gmt":"2022-11-08T14:16:41","slug":"evidence-based-ways-to-manage-irritable-bowel-syndrome","status":"publish","type":"post","link":"https:\/\/cdhf.ca\/en\/evidence-based-ways-to-manage-irritable-bowel-syndrome\/","title":{"rendered":"Evidence Based Ways to Manage Irritable Bowel Syndrome (IBS)"},"content":{"rendered":"\n

Canada has one of the highest prevalence\u2019s of irritable bowel syndrome (IBS)<\/a> in the world \u2013 estimated at 18% vs. 11% globally (Lovell et al. 2012). If you are one of those Canadians living with IBS, you know all about its not-so-pleasant symptoms. Managing IBS often takes a combination of approaches, and each person may be different! Below are some proactive strategies and treatment options that can help you live your best life!<\/p>\n\n\n\n

First things first, Start with Fibres<\/h2>\n\n\n\n

We have all heard that getting enough fibre and reducing the amount of sugar in our diet is big for gut health. When you have IBS, it is no different. Dietary fibre <\/a>can be classified as either soluble or insoluble, and soluble fibre is beneficial for IBS (2). Try slowly increasing dietary fibre by 2 to 4 grams per day to prevent discomfort and to promote soft, painless stools. However, everyone is different and large servings of fibre may aggravate IBS, keep track of what you eat and your symptoms to discuss with your doctor during this process.<\/p>\n\n\n\n

Some other tips for general gut health include ensuring you are drinking six to eight glasses of water or fluids per day, avoiding carbonated beverages, chewing gum, or eating quickly which may cause gas!<\/p>\n\n\n\n

The low FODMAP Diet<\/h2>\n\n\n\n

You may have heard of this one before. The low FODMAP diet involves removing carbohydrates that are known to be more difficult to digest, or poorly absorbed in the small intestine of some people.<\/p>\n\n\n\n

FODMAPs are found in a wide variety of everyday foods including fruits, vegetables, legumes, milk products and sweetening agents. Each person has an individual threshold for tolerating FODMAPs and some foods may pose more of a problem than others. A diet that reduces the intake of high FODMAP foods<\/a> and manages the total FODMAP load at each meal, may help to relieve your IBS symptoms.<\/p>\n\n\n\n

It is important to note that the low FODMAP diet is not a permanent diet! You should be working collaboratively with your Registered Dietitian to eliminate high FODMAP foods and reintroduce them slowly over a six week period to test and eliminate which foods are negatively affecting your symptoms.<\/p>\n\n\n\n

Manage your Stress<\/h2>\n\n\n\n

We understand stress is inevitable. But if you have IBS, stress management is SO important. Why? because our gut and brain are constantly communicating and interacting with each other, so if you are stressed out about something in your life or have a significant physical stressor such as a bowel infection, these complex interactions often can lead to the first onset of symptoms or aggravate symptoms you are already having. Because of this, many people with IBS often find symptom relief when they incorporate relaxation and mindfulness techniques into their lives.<\/p>\n\n\n\n

If you have IBS, why not try:<\/p>\n\n\n\n