In the UK around one to two in 10 people currently are believed to be suffering from Irritable Bowel Syndrome - commonly referred to as IBS.
It causes symptoms such as stomach cramps, bloating, diarrhoea and constipation which tend to come and go over time lasting anywhere from a few minutes to weeks and even months at a time.
There is no cure for IBS but diet and lifestyle changes can help alleviate and control symptoms.
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People with the condition can often suffer what the NHS class as the 'main symptoms'.
This includes:
- Stomach pain or cramps – usually worse after eating and better after doing a poo
- Bloating – your tummy may feel uncomfortably full and swollen
- Diarrhoea – you may have watery poo and sometimes need to poo suddenly
- Constipation – you may strain when pooing and feel like you cannot empty your bowels fully
Anyone can develop the condition at any age, but it’s most common for people to begin symptoms between the ages of 20 and 30.
But whilst symptoms and triggers of IBS symptoms can vary from person to person, some common food triggers can include spicy takeaways or a diet with too much wheat, dairy and yeast.
However whilst many may focus on food, other triggers can cause flare ups when it comes to IBS.
So with April marking IBS Awareness Month, here's what you need to know...
1. Certain medications
Whether medications affect IBS varies greatly, says Dr Subashini M, Holland & Barrett’s director of science, health and wellness. as reported by the Daily Record.
“You might also find that one preparation of a medication can cause problems but another might not, as the IBS might be triggered not by the drug, but by other additives.”
That being said, some medicines are more known for causing IBS issues, including tricyclic antidepressants and opiate pain relief which are said to have a "tendency to cause constipation, which can exacerbate IBS”.
In addition, SSRI antidepressants may be able to "cause diarrhoea" as well as antibiotics.
Dr Subashini adds: "“These can exacerbate IBS via side effects of constipation or diarrhoea, but also because they can kill both the ‘good’ as well as ‘bad’ bacteria in our gut."
If you think prescribed medicines are making your IBS worse, Dr Subashini says it's crucial to talk to your doctor about your concerns adding: "If your symptoms are difficult to tolerate, do go back to ask if there are alternatives."
2. Alcohol
Some studies suggest that "high levels of alcohol intake, especially binge drinking, is associated with an increase in IBS symptoms" according to Dr Subashini.
As well as looking at how much alcohol you're consuming, you could “choose low-FODMAP alcoholic beverages, as they might have less of an impact on your IBS" adding that "drinking water to stay hydrated while drinking alcohol, eating when you drink, and pacing yourself when you are drinking might also help."
3. Stress and anxiety
Our guts and brains are closely linked so it's therefore no surprise stress can play a big part in this condition.
Dr Luke Powles, clinical director at Bupa Health Clinics has said that "having IBS causes disturbances in the balance between your brain and gut, with stress and anxiety sometimes triggering overactivity of the gut, causing diarrhoea and stomach churning.
“While stress and anxiety can trigger IBS, the condition can also trigger anxiety and stress – particularly if you’re worrying about experiencing symptoms in social settings or at work. Once you know what your stressors are, there are steps you can take you help you cope and manage it.
"A good place to start is make sure you’re exercising, you can also try meditation and yoga, focus on deep breathing [and] try to get at least seven to eight hours’ sleep a night."
4. Poor sleep
We've all been there - tossing and turning every minute for what feels like hours and hours and once we finally nod off, our alarm clock starts playing that dreaded noise.
Dr Subashini has said that although there is limited research into how they're exactly connected, "IBS has been linked with lower sleep quality."
It could be more of a “correlation” than straightforward cause and effect with poor sleep also being linked to depression and high stress levels – both possible factors in IBS, too.
If you are struggling with IBS flares, addressing any sleep issues should be something to consider with Subashini suggesting that "simple measures to improve sleep, such as sleeping at regular times and adopting good sleep hygiene" could help.
5. Periods
Powles has said that "many people find their IBS symptoms worsen during their period. While more research is needed into this link, it is thought the change in hormones impact the gastrointestinal tract."
If you feel like this affects you, he suggests "tweaking your diet around your menstrual cycle so you are avoiding gassy foods, such as beans and lentils, broccoli, asparagus, pears and onions – this can help through the worst days."
If you are concerned, please also ask your GP about endometriosis and adenomyosis as periods should not be painful and stop you from doing your daily tasks.
Please note a negative or normal x-ray, ultrasound or bloodwork does not exclude endometriosis or adenomyosis.
6. Eating too fast or on the go
Nowadays many of us are on the go a lot - especially now that many of us are returning to the office.
However did you know that eating in a rush can potentially be a trigger for your IBS?
This means, according to Powles, that "you may not chew your food enough, leading to large chunks of food in the stomach, which are harder to digest and can cause wind, bloating or burping. Enzymes in our saliva are really important to help start breaking down food, so give all food a good chew before swallowing."
You might also swallow more air if you eat too fast or on the go, which won’t help matters
Powles adds: "Try to take your time over your food and sit up straight at a table, rather than hunched over your desk or balancing your plate on your knees, to help with digestion."
7. A very sedentary lifestyle
When digestive issues flare up, exercise might be the last thing you feel like doing – but aiming for an active lifestyle overall could help.
Powles adds that it's "recommended people with IBS take regular exercise, both for the mental health and wellbeing benefits, but also because exercise can help food, waste and air move through your digestive system.
"Try to incorporate gentle exercises like yoga, swimming, walking or jogging into your routine around three to five times a week."
